03.21.2018

Warm up:

3 rounds, 30 sec of each:
Alternating box step up, no weight (weight on front leg)
V-Sit
Ring rows
Tuck jump (jump up and tuck your knees to your chest)
+
Then, 2 rounds:
10 kip swing
10 glute bridge alternating

Warm up lunges, then :

Strength/Stamina:

4 sets of
Row 400m, right into:
14 Front Rack Lunges (alternating, AHAP)
Rest exactly 2:00

Conditioning:

(GO FAST!!) (CAP 12:00)
4 rounds
15 DB Snatch @ 50/35
12 Toes to bar
9 Burpee Box Jump over (facing)

Recovery:

1- Couch stretch  2:00/
2- Banded OH distraction  2:00/