On your own, ride the Assault Bike or row for 5 minutes (easy pace), then 3 rounds for QUALITY
10 PVC shoulder dislocates
8 Good mornings with empty barbell
8 Muscle snatches from the hang position, no legs, all arms/shoulders.
10 Walking hip flexor stretch steps (5 each leg, hold stretch 6-8 seconds)
Workout of the Day
3 rounds for time:
12 Hang Power snatches (115/83)
21 Box Jumps (24/20)
400 meter run
Post your scores to.