4.12.2019
Warm up:
| 3 Rounds, 1:00 each |
| Run 200m |
| Ring row (controlled) |
| 30sec handstand hold / 30sec rest |
| 30sec hollow hold / 30sec rest |
Strength:
| 4 Rounds: |
| 7 Single arm KB/DB row Left |
| 7 Single arm KB/DB row Right |
| 14 Banded pull aparts(for strength) |
| rest as needed, load across |
Conditioning:
| By John K : |
| EMOM 20:00 |
| 5 Burpees |
| 5 Thrusters (95/65) |
| Rx + : |
| EMOM 20:00 |
| 7 Burpees |
| 7 Thrusters (95/65) |
| Each athlete has one minute to finish the reps. |
| Whatever time is left in the minute is rest time. |
| While Partner A completes the reps, |
| Partner B is hanging from a pull-up bar. |
| Switch every minute. |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Lateral opener |
| 2. Couch stretch |