08.10.2018

Warm up:

Marsh mile run
OR
1600m row
OR
50cal bike
then,
2 rounds, 12 each
Banded pull aparts; overhead (orange/red)
Banded row (blue/green)
Banded goodmornings (blue/green)

Conditioning:

For Time, in Partners:

100 Box jump overs (24/20)
80 Alternating dumbbell snatches (50/35)
60 Burpees
40 Sit ups
200m Ball run (20/14)
10 Rope climbs
8 Wall walks
10 Rope climbs
200m ball run (20/14)
40 Sit ups
60 Burpees
80 alternating dumbbell snatches (50/35)
100 Box jump overs (24/20)

Partners may alternate work/rest as they choose

Recovery:

1. Wall squat 4:00
2. Lat smash 2:00/