10.31.18

The absolute most critical piece is A.

warm up

11 wallballs every :30 for 5 min

then run 400 m

mobilize if necessary

A. 5 sets(each for time)

7 burpee box jump overs 24/20

7 thrusters 155/105

7 burpee box jump overs 24/20

rest full 5 min between sets

B. Row 30 min*

every 6 minutes including the start 10 dball over the shoulder

C. Class if you want

Wednesday, October 31st, 2018 at 1:18 am / Competitive