03.14.2017

Warm up:

2 Rounds
400m run
12 single leg deadlifts (alternating)
12 russian swings
12 walking lunges (hold kettlebell in front rack)

Mobility:

10:00 cap:
1. Posterior chain smash  2:00/
2.  Hip thrusters on kettlebell 3x 10

Strength:

KB’s/DB’s Bulgarian split squat; 4x 8(Left+right, AHAP)

Conditioning:

For Time:
500m row
10-20-30
Sumo deadlift high pull (95/65)
Back squat (95/65)
500m row
Rest 1:00
40om run

Score total time including the minute rest