Thursday:  September 5, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon or Dragon (athlete’s choice), 1:30/side

20 Glute bridges
Then, 2 Steady Rounds
10 Pause Goblet Squats
12 Perfect Push Ups

Strength(15:00 – 40:00)
Back Squat:  6×2 (increase to a 2-rep heavy for the day)

WOD(45:00 – 52:00)

Fitness
AMRAP 7 Minutes
250m Row
25 push ups

Performance
AMRAP 7 Minutes
1,000/850m Row
Max Ring Dips in the remaining time

Option 2: Matador dips instead of ring

Competition
AMRAP 7 Minutes
1,000/850m Row
Max HSPU in the remaining time