06.01.2018

Warm up:

400m jog, then:

Tabata alternating (4 rounds)
Single arm Ring row (left)
Single arm Ring row (right)
Scap push up
Scorpion kick

Strength:

Single arm Kettlebell/Dumbbell row;
4x 8 (L+R, Across, AHAP)

Conditioning :

For Time, in partners :

200m Farmers carry (AHAP) *
60 Wall balls (20/14)
200m Farmers carry
60 Box jump overs (24/20)
200m Farmers carry
60 Hand release push ups
200m Farmers carry

parthers may trade work/rest as needed. For farmers carries, partners must walk 100m before turning around (stopsign and back) but they may alternate who carries the weight whenever they like.

Recovery:

1 – Forarm smash w/ knee; 90sec/ea
2 – Anterior compartment smash; 90sec/ea