WARM UP
Before anything - 4 min of run or row or bike: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, inch worms own - 10 static hold air squats - burpee broad jumps back - PVC mobioity
Deadlift
1 rep work starting with bar moving to 1 rep max
170419B
2 person teams: for time
3rds: 2 rope climbs ea, 200 m run ea, 300/250 m row
2rds: 4 wall walks, 40 wb shots, 40 kb swings
1 rd: 100 s2oh 75/45
3rds: 2 rope climbs ea, 200 m run ea, 300/250 m row
2rds: 4 wall walks, 40 wb shots, 40 kb swings
1 rd: 100 s2oh 75/45
