Saturday, 11.09.19

Warmup:

10-15 of activation / mobility

+

Movement prep

Into,

3 rds at 50-60 & 70%

18/15 cal bike

18 alt hang dB power clean 50/35

25′ walking lunge

1 walk walk

25′ walking lunge (back)

///

A. Running clock

3 rds

18 deadlifts 185/123

15 / 12 cal bike

12 ghd sit-ups

9 ring rows

Rest 1/2 (half of what it took you to complete the 3 rds

Into,

9-7-5

Power cleans 205:133

100 DU

Rest 3 minutes

400m ski erg

800m c2 bike

300m ski

1200m c2

9

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