Saturday March 7th

Written By Mark Messer

ACTIVATION

Foam roller for Tspine

Hip Band Work

3 Rounds Bike 12 cal and 6 devil press #20

STRENGTH

Deadlift Max

CONDITIONING

3 Min Amrap

20 DB Thrusters #30#20

40 DUs

3 Min rest

x 3 Rounds

3 Rounds

9 DB Clean and Front Rack Reverse Lunge #50#30 (two dumbbells)

7 Hand Stand Push Up

5 Muscle Up

Mark Messer
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Friday March 5th