05.30.2018

Warm up:

3 Rounds, 1:00 ea
Row (easy pace)
Walking knee tucks
Scap pull ups

then

2 Rounds
7 Bent over PVC rows with activation
14 Banded pull aparts (across chest)

Conditioning:

A) E2MOM 14:00 (7 Rounds)
Calorie Row (14/12)
Max Burpee until 1:30

Rest 5:00

B) E2MOM 14:00 (7 Rounds)
200m run
Pull ups until 1:30

athletes may choose their order (A then B, or B then A)

Score is total repetitions across all rounds of pull ups and burpees combined

Recovery:

1 – Lat smash; 90sec/ea
2 – Plantar surface smash; 90sec/ea