attwpbDec 26, 20201 min readMonday 12.28.20"Rome wasn't built in a day."Pre-Class:2:00 Cardio1:00 PVC Pass Throughs1:00 Banded Shoulder Distraction Each Side1:00 Samson StretchWarm Up:2 Rounds200m Row25' Dumbbell Overhead Carry Each Side50' Duck WallAMRAP 2020 Burpee Box Jump Overs40/30 Cal Row or Ski80 Double Unders or Double Taps
"Rome wasn't built in a day."Pre-Class:2:00 Cardio1:00 PVC Pass Throughs1:00 Banded Shoulder Distraction Each Side1:00 Samson StretchWarm Up:2 Rounds200m Row25' Dumbbell Overhead Carry Each Side50' Duck WallAMRAP 2020 Burpee Box Jump Overs40/30 Cal Row or Ski80 Double Unders or Double Taps
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a