THURSDAY WORKOUT

WARM UP
PVC MOBILITY
JUMPING JACKS
AIR SQUATS
ALT. LUNGES
SWING KICKS
DRAGON WALKS
30 SEC EACH

STRENGTH WORK
STRENGTH WORK

PUSH PRESS
55-75%
3 SECOND PAUSES AT TOP

BARBELL BENT ROWS
4 X 8

BARBELL SHRUGS
4 X 8


CONDITIONING
​DEADLIFTS 135/ 185#
PULL UPS OR RING ROWS
ASCENDING LADDER
2-4-6-8-10-12-14 - ETC.....

8  MIN AMRAP

2 MIN REST THEN

TEAM ROW
1000 METERS FOR TIME