HAPPY THURSDAY

A. RUN 400 METERS X 4

REST 2:00 BETWEEN RUNS

B. STRENGTH – PICK 1 (15 MINS)

1. HANG SNATCH + OVERHEAD SQUAT* (6 X 1+1)

*Start @ 60% & do not exceed 85%

– OR –

2. GOOD MORNINGS AHAP (4 X 6) 

C. GYMNASTICS – PICK 2 (15 MINS)

1. BOX JUMPS @ 70% OF MAX HEIGHT ESTABLISHED ON 5/4/17 (5 X 5)

– OR –

2. MUSCLE UP PROGRESSIONS

RING ROWS (3 X 5)

BANDED MUSCLE UPS (3 X 5)

HIPS TO RINGS (3 X 5)

– OR –

STRICT PULL-UPS (5 X 4)

D. EXTRA CREDIT MOBILITY/FLUSH (10 MINS TOTAL)

5 MINS TO MOBILIZE

5 MINS TO ROW/BIKE/RUN @ A TALKING PACE

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