500m row
2 rounds:
-10 PVC pass throughs
-30s Samson stretch
-10 squats
-10 shoulder taps
Strength
Deadlift (3-3-3+)
Conditioning
For Time:
4 x 30/30 of the following -
- Burpees
- Kettle Bell Swings (50/35)
- Box Jumps (24/20)
- Jumping Lunges
Perform each movement for 4 rounds of 30 seconds on followed by 30 seconds of rest. We will have a 2 minute rest between each movement.
Conditioning
For Time:
4 x 30/30 of the following -
- Burpees
- Kettle Bell Swings (50/35)
- Box Jumps (24/20)
- Jumping Lunges
Perform each movement for 4 rounds of 30 seconds on followed by 30 seconds of rest. We will have a 2 minute rest between each movement.
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