5.22.2019

Warm up:

3 Rounds, 1:00 ea
200m jog
Kettlebell windmill (.30/.30)
then,
3 Rounds:
Dowel Kang squats
Banded pull aparts (.30 chest / .30 overhead)

5:00-8:00
warm up turkish getup/review tech

Conditioning:

On a Running clock, Every 4:00 for 7 Rounds (28:00)
90sec Max Calorie Row/Bike
2 Turkish getup Left (24kg/16kg)
2 Turkish getup Right (24kg/16kg)
rest with remaining time

Rx+ : 28kg+ / 20kg+

Recovery:

4:00 (2:00 L/R)

Banded Bully

Hurdler’s stretch