August 13th, 2017

10:00am – Awaken Training

2 Hang Muscle Snatch Above Knee + 2 Below Knee

45/75/75/75

6 Seated Behind the Neck Press

75/85/85/85

8 Hip Bridge DB Bench (20×1 – 50/60/60)

20s Ring Push Ups (8/9/8)

ME Ring Row Hold (35/30/45)

60s rest

3 rounds

20 Cal Row

16 KBS (70lb)

12 Single Arm Push Press (6 each arm w/ 60lb)

12 Rower Pike Ups

Rest 90s

4 rounds

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