09.18.2018

Warm up

On a 12:00 running clock)
Chameleon walk 2 lengths of gym (forward/forward OR forward/backward)
10 Kettlebell windmills (5 L/R)
10 Kettlebell Alternating reverse lunge (deep)
10 T-spine bridge (alternating)
20 dowel passovers (all directions)

Strength
Back rack Reverse barbell lunge (alternating); 4x 12 (across, AHAP)

Conditioning
AMRAP 3:00
Burpee facing Box jump overs (24/20)
rest 2:00
AMRAP 3:00
Kettlebell Swing (AHAP)
rest 2:00
AMRAP 3:00
Double unders
rest 2:00
AMRAP 3:00
Man Makers (AHAP)

Recovery
Deltoid smash  2:00/
Couch stretch  2:00/