5.24.2019

Warm up:

3x [10:00 cap]
Bear crawl
Burpee broad jump
Toy soldiers
crab walk
200m jog

then,
3x 5 Prone swimmers

Conditioning:

By Coach John
In Partners:
From 0:00-13:00 AMRAP (13:00)
200 Meter Ball Run (one at a time, 20/14)
then 4 Rounds:
10 Ring Dips
10 Deadlifts (185/125)
(Partners alternate rounds. 1 person working at a time)
3:00 REST
From 16:00-29:00 AMRAP (13:00)
200 Meter Ball Run (one at a time, 20/14)
then 4 Rounds:
10 Wall Balls (20/14)
10 Toes to Bar
(Partners alternate rounds. 1 person working at a time)

Recovery:

4:00 (2:00 L/R)
Overhead rib mobilization
Posterior chain floss