10.20.2017

Warm up:

2 Rounds:

Partner 1 : Row 200m while Partner 2 : airsquat

Then they switch

Partner 1 : Run 200m while Partner 2 : ring rows

Then they switch

Mobility:

1. KB windmill 4x 5 (L+R)
2. Rolling pistol 3x 10 alternating

Strength:

Deadlift; build, then : 10 – 10 – 10  – 10 (building)

Conditioning:

Partner AMRAP 15:00:

24 Alt. DB Snatch (50/35)

16 Pistols (alternating)

8 Burpees