02015

1.

Roll/ Drom

2.

2 sets for quality:

200 m run

10 Goblet squats

10 push ups

3.

front squat fix

4.

Every 2 minutes for 12 minutes:

6 Front Squats

* set # 6 drop set*

5.

Alt EMOM X 8 Mins:

Front Rack hold 20 sec (heavy)

Static lunge hold 20 sec (l/r)

6.

Complete as many rounds as possible in 8 mins of:

Kettlebell Swing, 2/1.5 pood

Thruster, 95/65 lbs

Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.