07.17.2018

Warm up:

12:00 running clock
2 lengths Chameleon walk (forward/back)
8 slow Ring rows
10 Russian KB swing
12 One arm DB/KB thrusters (6/arm)

Technique:

[15:00]

Kipping pull up technique

Conditioning:

[CAP 20:00]
Accumulate 100 Thrusters (95/65)
+ 5 burpees EMOM

Recovery:

1. Banded bully; 2:00/
2. Couch stretch; 2:00/