Thursday, September 15, 2016

Warm Up:
300 m run
2 Rounds
-10 squats
-10 push-ups
-10 sit-ups
-10 pull-ups
-10 dips
-10 walking lunges
-30s Samson stretch

Skill:
500m row for time

Conditioning:
Amrap in 10 min -
- 20 Bumper Plate Ground to Overhead
- 15 Bumper Plate Leg Raises
- 15 Bumper Plate Sit-Ups

2 minute rest

Amrap in 10 min -
- 15 KB Deadlift
- 10 KB Swings
-  5 KB Squats

Cash Out:

300 single jump rope