Mar 6 2015

4-500m Row
Band or PVC dislocated x 10-15
Band pull aparts x 10
Sampson Lunge x 10
Banded glute steps x 10 (side + front/back)
Downward dog (alternate ankle stretch) x 60s
Air Sqats or Lateral lunge x 10
Pre-Squat hip opener stretch 60s/side
Bench or Box overhead stretch x 45-60s
Dowel overhead squat x 10-15 reps

AMRAP:

From 0:00 – 3:00:
2 Rounds:
10 Overhead Squats (95/65)
10 Chest-to-Bar Pullups

From 3:00 – 6:00:
2 Rounds:
12 Overhead Squats
12 Chest-to-Bar Pullups

From 6:00 – 9:00:
2 Rounds:
14 Overhead Squats
14 Chest-to-Bar Pullups

From 9:00 – 12:00:
2 Rounds:
16 Overhead Squats
16 Chest-to-Bar Pullups

Continue this pattern until you are not able to complete all 2 rounds in the 3 minute window. Score is total reps completed.

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Continue this pattern until you are not able to complete all 2 rounds in the 3 minute window. Score is total reps completed.