04.12.2018

Warm up:

2 Rounds:
200m jog
10 Banded kip activations
10 Bird dogs
10 Scorpion kicks
10 hip brigdes

Warm up movements

Conditioning:

On a running timer:

0:00 – 10:00
600m run
60 wall balls (20/14)

10:00 – 20:00
5 Rounds for time:
15 Box jump overs (24/20)
15 Kettlebell swings (AHAP)

20:00 +
3 Rounds for time:
15 Toes to bar
30 Double unders

Part A and B have a 10 minute timecap. If you complete the assigned work within the cap, you will rest until the next section begins. If you do not complete the work, you immediately move to the next section, and your score is completed rounds/reps. Score as 3 separate values

Recovery:

1- Deltoid smash; 2:00/

2- Ball tack & floss; 2:00/