07.28.2017

Warm-up:

Partner 1 row 200m while partner 2 run 200m, they switch 2 times (total 400m row and 400m run both)

Then, with light KB (2 rounds),

15 Gobelet Squat

15 Kb swing

15 Push press left

15 Push press right

Mobility:

1. Single leg flexion 2/
2. Banded pull apart 2x 10 each (Overhead and chest level)

Conditioning:

[CAP 35:00]

A. Row 800m (partners switch every 200m) + 60 power clean

B. Run 800m (partners switch every 200m) + 60 Sumo deadlift high pull

C. Row 800m (partners switch every 200m) + 60 Shoulder to OH

D. Run 800m (partners switch every 200m + 60 Back squat

Complete in any order; ex: D-A-C-B or B-D-A-C.. As long as you finish the full work before moving on.

RX weight is: 95/65

RX+ is: 115/75