11.14.2018
Warm Up
10:00 running clock
200m run
5 yoga push ups
10 Ring row
5 Kettlebell windmill ( L + R)
20 dowel passovers
Skill
6 Rounds
30sec on / 1:00 rest
Handstand hold / Freestand hold / Handstand walk
Conditioning
6 Rounds, 1:00 ea:
Max calorie row
Max reps power snatch (95/65) (135/95)
Max reps strict pull up (any style grip)
Rest
Recovery
4:00/ea (2/2)
Deltoid smash
T-spine smash
T-spine smash