11.30.2018
Warm Up
| Run or row 400m |
| 20 light partner Wallball throw |
| 10 alt. Light renegade row |
| 10 slider Hamstring curls |
| 10 scap push up |
| 5 Wall Slide |
Conditioning
| For time : (in partners) |
| 200 DB/KB Thrusters (AHAP) |
| w/E2MOM 6 burpees |
| * Partners split the thrusters how |
| they want, but BOTH must do the |
| 6 burpees every 2 minutes. |
| CAP 30:00 |
Recovery
4:00/ea (2/2)
Deltoid smash
Couch stretch