6.21.2019

Warm up:

1000m beach run or 1000m row
then,
2x
6 Bottoms up Kettlebell press Left
6 Bottoms up Kettlebell press Right
12 Banded pull apart (across chest)
45-60sec High plank hold

Strength:

4 Sets:
12 DB Bench press (neutral grip)
12 Reverse DB flys
rest 2:00

Conditioning:

For Max reps, in Partners
A) 5:00 Max Reps Devil press (choose load)
B) 5:00 Max Reps rope climbs (legless if possible)
C) 5:00 Max reps Wall Climbs
D) 5:00 Max reps burpee box jump overs (24/20)

Athletes may choose order of workout
Athletes must alternate work/rest
Total reps for all 4 Exercises is the final score

Recovery:

4:00 (2:00 L/R) EACH
Banded bully
Pigeon pose