11.16.2018
Warm Up
12:00 running clock
300m row
12 dowel/banded goodmorning
6 yoga push ups
12 Kip swings
6 Ring rows (slow and controlled)
Strength
Pendlay row; 6x 8 (across, AHAP)
Conditioning
AMRAP 20:00, in partners
50 Kettlebell swings (AHAP)
40 Wall balls (20/14)
30 Hand release push ups
20 Burpee pull ups
10 Wall walks
Recovery
4:00/ea (2/2)
Banded overhead distraction
Couch stretch
Couch stretch