Dragon's Taint
Objective: 20 minute Work Capacity
Warmup: 4 rounds
6x dumbell thruster @ 25
6x shoulder dislocates with pvc
3x hip swivel each side
3x strict pullups
Training:
1) 20 minute AMRAP
6x Hang Clean and Press @ 75lbs
8x Renegade row @ 25lbs (4 each side)
10x Sandbag Front squat @ 50lbs
100m Shuttle Run
2) 5 rounds
4x 1 arm situp @ 25lbs
6x Bird Dog
8x Slasher
30/5/30 Sean special (30 sec side plank / 5x pushup / 30 sec side plank)
3) 1 round
100x glute leg lift each leg
50x shoulder hand job each side @ 5lb plate
