Strength
Paused Front Squat (6-5-4 reps, ascending weight)
Full 3 second hold at bottom of each rep.
Conditioning
2015 Masters Qualifier Event 3
***20 MIN TIME CAP***
2 Rounds for Time:
1000m Row
50 Thrusters (65/45)
30 Chest to Bar Pull-Ups
Masters 55+: Thrusters 45/35, Regular Pullups
Mobility Cash-Out
Lax Ball Pec Smash against rack or wall (1 min/side)
Banded Shoulder Distraction (1 min/side)