3 rounds for quality of:
10 R Single Arm Dumbbell Snatches, 50/35 lbs
10 R Suitcase Lunges, 50/35 lbs
10 R Single Arm Dumbbell Thrusters, 50/35 lbs
20/17 Bike Calories
10 L Single Arm Dumbbell Snatches, 50/35 lbs
10 L Suitcase Lunges, 50/35 lbs
10 L Single Arm Dumbbell Thrusters, 50/35 lbs

Continuing to focus on recovery as we round out the end of the week. This is a fun training session focusing on a unilateral work with the dumbbell. This should be done for quality so don’t rush on the time. Find a good flow throughout the work out and try to keep it consistent pace focusing on quality movement and range of motion. Adjust loading as needed to accomplish this.

Accessory Work
3 rounds for quality of:
8 L/8 R Eccentric Pigeon Squats
4 Eccentric Pull-ups
Alternating Deadbug, 30 secs

Our accessory work today is focusing on stretching our glutes, upper back, and some midline work.