Friday, November 16, 2018

Friday, November 16, 2018

(A) Warm Up

3:00 Row - final :10s of each minute, Fast

Into…

2 Rounds:

10 Back Extensions

10 Cossack Squats

:20 Single Arm Hang/Arm (feet stay on floor)

:20 Kneeling Box Stretch 

(B) Deadlift - 

EMOM x 9:00 - 1 rep at 80%+

(C) AMRAP in 20:00

200m Ski

10 Burpees

10 Dips

10 DB Hang C&J (5L/5R) (50, 35)

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