06.28.2018

Warm up:

4 Rounds, 1:00 each
Alternating step ups
Single arm dead hang (alternate every 10-15 seconds)
Squat hold

Strength:

warm up, then

4 Rounds
200ft Sled push (weight across)
rest 4:00-5:00

Conditioning:

AMRAP 12:00
200m Farmers carry (AHAP)
20 alternating pistols

Recovery:

1 – Anterior compartment smash; 4:00
2 – Single leg flexion; 4:00