01.04.2019

Warm up:

Row 500m then 3 rounds:

10 medball clean

10 1 single arm Dumbbell strict press right

10 1 single arm Dumbbell strict press left

10 Alternating scorpion kick

Conditioning:

(TEAM of 2, CAP 30:00)

Complete 20 rounds, Partners must alternate round for round (full round).

5 Toes to bar
10 Wall Ball (20/14)
5 Devil Press (AHAP)

Recovery:

Single leg flexion : 2:00 L/R
Lat smash w/ ball or foam roller : 2:00 L/R
T-spine smash : 4:00