Stretch 10 minute Jog(75%)
Throw medicine balls
A) DB Complex, 6x each of the following:
DL +
Bent-over Row, back parallel to floor +
Hi-Pull from floor +
Push Press +
Push-up (hands on DBs) & One-arm Row +
[30x] Mountain Climber (15 each leg)
Three sets, increase weight each set
B) KB Triplet:
3x Clean + 3x Front Squat + 2x Jerk @ 2x 25#-44# KBs
One triplet every 40 sec for 20 sets (each triplet takes +/- 15 sec)
C) 4x4 Front Squat @ 75-80%
OR
Row 5000m @ medium/hard pace
Cool down
WOD Courtesy of GYM Jones
Did A as prescribe but cut B to half and only 1500M row. I just wanted to ease back into things. I spent my B-Day weekend drinking and eating way to much.
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