8.4.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Front Squat: Work up to a max (a daily max, doesn't need to be your true 1RM).  
  2. Take 20% off that max.  Set a timer for 20 Minutes: 
    Do as many sets of 3-5 reps as possible within that time limit.  If you hit failure before then, you're done.
  3. 5 Minute AMRAP
    20 Air Squat
    20 KB Swing
    -REST 2 MINUTES WHEN DONE-
  4. 10 Minute AMRAP
    10 Iron Mikes (alternating jumping lunges)
    8 Burpees
    5 Hanging Knees-to-Elbows
    -REST AS YOU TRANSITION TO STEP 6-
  5. 20 Minutes Swim (preferred), or bike/row
Posted on July 30, 2017 .