"RETURN TO SENDER"

  • 1:00 Row Easy Pace
  • 0:30 Active Spiderman
  • 0:30 Updog to Downdog
  • 0:30 Pigeon Pose (0:15 each side)

 

  • 1:00 Moderate Pace Row
  • 0:30 Active Samson
  • 0:30 Alternating Quad Stretch
  • 0:30 Arm Circles (0:10- forward, backward, swings across the chest)

AMRAP 18:

  • 1,000 Meter Row
  • 30 Single Dumbbell Hang Clean & Jerks (22.5/15)
  • 50 Single Dumbbell Box Step-ups (24"/20")
  • 7 Rope Climbs

    *Score = Rounds + Reps

COOLDOWN 

MOBILITY

  • 1:00 Child’s Pose with Reach Through
  • 1:00 Lying Chest Stretch

 

ACCESSORY

All Percentages Off 1RM Clean & Jerk:

  • 3 Reps @ 40%
  • 3 Reps @ 50%
  • 3 Reps @ 60%
  • 3 Reps @ 75%
  • 3 Reps @ 75%
  • 2 Reps @ 80%
  • 1 Rep @ 85%
  • 1 Rep @ 88%
  • 1 Rep @ 88%
  • Build to Heavy Single (3 Misses Allowed)