Sunday, January 27, 2019
Warmup
Prone i.Y.T x 5/direction x 2
SA bottoms up kb press x 10/side x 2
KB oh support walk x 50'/side x 2
Banded pull aparts (internal and external rotation) x 20/per
A. Part 1
5.4.3.2.1 SB over shoulder
450m run after each set
**you do not have to run after the single
Teams of 2
waterfall style
cannot start next set until partner finishes run
B. Part 2
Teams of 2
2K ski erg - while partner performs a wall sit
switch when you want
C. Finisher
delt routine 5/5/5 (front / side/ rear)
side plank hold . x:20/side
skull crushers x 10
x2-4 rounds