7.12.2019

Warm up:

1000m beach run OR 1K row
then,
2x
10 Kang squats
10 Yoga push ups
10 Alternating T-Spine Bridge
.30sec Hollow Hold

Conditioning:

AMRAP 30:00
3 movements: (a) Overhead DB/KB carry, (b) Rope Climbs, (c) back squats
alternating partners, every min.
Min 1: Partner A does Overhead DB/KB carry
Min:2: Partner B does Overhead DB/KB carry
Min 3: Partner A does Rope climbs
Min 4: Partner B does Rope climbs
Min 5: Partner A does Back Squat (135/95)
Min 6: Partner B does Back Squat (135/95)
V2
AMRAP 30:00
3 movements: (a) Sandbag Carry, (b) Rope Climbs (legless), (c) Back Squat
alternating partners, every min.
Min 1: Partner A does Sandbag carry
Min:2: Partner B does Sandbag Carry
Min 3: Partner A does Rope climbs
Min 4: Partner B does Rope climbs
Min 5: Partner A does Back Squat (135/95)
Min 6: Partner B does Back Squat (135/95)