Warm up:
Optional bit I liked it for my first run on 17.3
4 min chill bike+Reverse Tabata on Bike+4 min on ski erg
Mobilize 15 min
A) 17.3 redo
B)
every 4 min for 20 min/every 5 min for 20 min
20 cal bike+20 db push Press 50’s/35’s+2 legless rope climbs
C) 21-15-9 (6 min cap)
Thruster 95/65
90’/60’/30′ hsw
D) nft
30 hip ext+30 flute bridge ups+30 step back lunge w/db’s 50/35… 3x