11.24.2017

Warm up:

row or run 400m, then
2 rounds, 10/ea :
air squat
cossack squat
bird dog
scorpion kick

Mobility:

1. Lat stretch on Rig 3x 30(L+R)
2. Squat hold  3/4:00

Conditioning:

For Time, in Partners :

90 – 75 – 60 – 45 – 30 – 15 :

Calorie row

D – Ball slams (AHAP)

*Alternate every 15 reps until finished*