Thursday

Strength

Ax3
A1. Dragonfly x5; slow, rest minimal

A2. Hollow Rocks x10, rest minimal

A3. Turkish Get Up x3 each arm, rest minimal

A4: Row 100m hard, rest minimal

Conditioning

B. 20 min AMRAP
Run 200m or Row 250m 100' Farmers Walk
20x Sit Up
10x Box Jump + step down
10x Back Extension or Supermen
*30 sec after each set