06-24-14

A.

Group Joint Warm Up

4x Pigeon stretch

4x Superman/ Hollow rock

7 Rds :30 Sec on :30 Sec off

5 KBS

20m sprint

 

B.

Deadlift 4-3

5@ 85%

3@ 90%

1@ 98%

 

C.

10 rds for time (20 min time cap)

200m Row

10 T2B**

** Every time you come off the bar perform 1 burpee

 

D.

Cool Down

2 rds

1 min row @ 20 s/m

1 min row @ 18 s/m

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