ACTIVATION
1:30 Slow Bike or Row
1 Round of Strict “Cindy”
:30s second Samson Stretch each side (Video)
Into…
1:00 Moderate Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations
Into…
:30s Fast Bike or Row
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
All done with an empty barbell. Following, spend several repetitions loosening the shoulders for the upperbody pulling with kip swings and a handful more strict pull-ups.
"NICK"
AMRAP 20:
10 Thrusters (135/95)
20 Calorie Assault Bike
16 CTB Pull-Ups