6.25.2019

Warm up:

600m run / 600m row / 25cal bike
then,
2x
6 Kettlebell bottoms up press Left
6 Kettlebell bottoms up press Right
1:00 Kettlebell Halo (.30/.30)
1:00 Single leg flexion (.30.30)

Strength:

[15:00]
Barbell shoulder press;
10-5-4-3-2-1 (building to Maximum)

Conditioning:

V1
AMRAP 21:00
400m run
21 Box Jumps (24/20)
14 Pull ups

V2
AMRAP 21:00
400m run
21 Box Jumps (24/20)
7 Bar Muscle up

Recovery:

4:00 (2:00 L/R) EACH
Posterior chain floss or smash
Lat smash