11.22.2018

Warm Up

3 Rounds, 1:00 ea
1. row (technical)
2. Kettlebell windmill (30sec L/R)
3. Yoga flow push up

then

2x 12/ea Banded internal+external rotation
rest as needed

Strength

EMOM 30:00 (10 Rounds)
1. 30sec max calorie row
2. 30sec max reps Double Dumbbell hang clean and jerk (AHAP)
3. 30sec max reps ring push ups

score is the lowest number of reps of any given round of each exercise combined. Consistency is key

Recovery

4:00/ea (2/2)

Straddle hip opener
Anterior compartment smash