08.28.2018

Warm up:

10:00 running clock:
2 lengths Duck walk
5 inch worm
15 banded pull apart
5 wall slide

Skill:

1) E3MOM 12:00 (4 sets)
250m row (arms only* in as few pulls as possible)
Max strict pull up unbroken (between 4 and 10. If less than 4, use a band, if more than 10, use weight)

Rest 4:00

2) E3MOM 12:00 (4 sets)
200m run
20 DB Front rack lunges (AHAP, alternating)

Finisher:

Core work : 3-4 rounds (not for time)
10 Medball Wall throw/ side
15 “pike” slide
20 sec side plank/ side

Recovery:

1. Lat smash; 2:00/

2. Bretzel; 2:00/