Workout for 3/20/2018

Tri-Modal Conditioning, Long- Duration

“Hammer” for Christian Rhoten
For Time: 22 Min Cap
40 Wall-Balls
15 Shoulder Press
40 Double Unders
21 Push Press
20 Clusters
21 Push Press
40 Double Unders
15 Shoulder Press
40 Wall-Balls
With any time remaining: 1RM Power Clean + Push Jerk

After-Hour Accessory Midline / Rotator Cuff

Midline: Accumulate 100-200 hip-raises in side plank pos’n.
Rotator cuff: External rotation, arm @ 90, 3 sets of 15 per side.