11.27.2018
Warm Up
| 10:00 Running clock |
| 2 lengths OH DB walking lunges (Switch arms each length) |
| 10 bird dogs (Knees off floor) |
| 2 lengths frog jump |
| 10 KB Swing |
Conditioning
| 3:00 on : 3: 00 off x 6 sets (36 min) |
| 1. Row for cals |
| 2. 10 wall ball + 5 burpees |
| 3. Row for cals |
| 4. 10 KB Swing + 10 Goblet lunges |
| 5. Row for cals |
| 6. 10 KB Sumo deadlift high pull + 10 jumping air squat |
| * Score 1 is total calories |
| ** Score 2 is total rounds for other |
| 3 AMRAP |
Recovery
4:00/ea (2/2)
Modified hurdler stretch
Banded overhead distraction