3/28/2017

-Warmup

400M row

3 slow rounds

20 alternating lunges

15 pvc pass throughs

-Mobility

1 min banded shoulders

1 min pigeon

-Conditioning

*THESE ARE NOT DONE AT MAX EFFORT*

5 min amrap

250M row

15 Russian KBS 70M/53F

Rest 5 mins

5 min amrap

10 Burpee Box jumps 24"/20"

20 sec active pull-up hang

Rest 5 mins

5 min amrap

10 good mornings 75M/45F

8/4 Strict pull-ups

6 Behind the Neck strict press 75M/45F

-Cooldown

200M walk

Repeat stretches