11.1.17

Warm up:

10 wallballs every :30 x 4 minutes

10 burpees EMOM x 4 minutes

Mobilize

A) 3 rounds

3 min row

3 minute bike

3 minute burpees

Score is cals+burpees

B) class

C) up to 1 hour of weakness

Accessory

4 rounds

10 scap push ups

10 double db bent over rows

25 ghd

Wednesday, November 1st, 2017 at 4:59 am / Competitive