01.23.2019
Warm up:
| 10:00 running clock: |
| 1 length gym bear crawl (hips high) |
| 1 length gym Knee to chest (pull to chest) |
| 15 Dowel goodmornings |
| 15 Straight arm banded pull downs |
Strength:
| [15:00] |
| Deadlift |
| 2x 2 (across, AHAP) |
Conditioning:
| AMRAP 20:00 |
| 16 Wall balls (20/14) |
| 8 Single arm overhead walking lunge |
| (24kg/16kg) Left arm |
| 16 Burpees |
| 8 Single arm overhead walking lunge |
| (24kg/16kg) Right arm |
Recovery:
| Ball tack & floss 2:00/ |
| Lat stretch on rig 30sec L/R x 3 |