07.18.2017

Warm-up:

Row 500m, then:

Tabata alternating:
Russian kbell swing (left arm)
Kbell windmill (left arm)
Russian kbell swing (right arm)
Kbell windmill (right arm)

Mobility:

1. Kettlebell ankle mobilization 2/
2. I’s/Y’s/T’s ; 3x 10

Strength/skill:

[15:00]
Turkish get ups; 5-3-3-2-1-1-1..

Conditioning:

EMOM 18:00
1:00 : 6 Handstand push ups (strict if possible)
2:00 : 8 Pistols (weighted if possible)
3:00 : 12 Calorie row (or until .50sec)