Dynamic Group Warm-Up
4 x 150m Row Sprints*
*These should be max effort! About 3 minutes recovery in-between rows.
Overhead Archetype: Thoracic + Single Lacrosse Ball Scaps.
Workout of the day for Thursday, November 17th, 2016:
3 Power Clean & Jerk 70% 1RM
15 Arch Rocks
15 Hollow Rocks
Max Weighted Fat Grip Strict Pull-Up + 3 sec. Eccentric