01.11.2018
Warm up:
| “Bring Sally Up” (light wall ball) |
| then, |
| 2x |
| 12 banded internal + external rotation (left) |
| 12 banded internal + external rotation (right) |
| 12 Banded or dowel goodmornings |
Strength:
| 3x |
| 12 Back rack Bulgarian split squat (Left) |
| 12 Back rack Bulgarian split squat (Right) |
| rest as needed |
Conditioning:
| For Max repetitions, in teams of 2: |
| AMRAP 6:00(A 2:00/B 2:00/A 2:00): |
| Kettlebell swings (AHAP) |
| AMRAP 6:00(B 2:00/A 2:00/B 2:00): |
| Back squats (135/95) |
| AMRAP 6:00(A 2:00/B 2:00/ A 2:00): |
| Handstand push ups |
| AMRAP 6:00(B 2:00/A 2:00/B 2:00): |
| Power snatch (95/65) |
Recovery:
| Overhead rib mobilization 2:00/ |
| Bretzel 2:00/ |