Thursday 18th, May 2017

Warm up – 400 m run

then: 1 round
8 walk the floors
8 samson stretch
8 baby makers
8 iron crosses
8 spiderman lunges w/ rotation
4 pigeon pose (10 sec hold )
 
 
Strength:  Overhead squats
Complete 30 reps for time : choose a challenging weight (@ 80% of 1RM)
 
9 minute Clock, perform 6 rounds of:
12 KBS  55/35
12 Abmat Situps
**competitors:  70/55
In the remaining time,
Row max cals
*Score = cals rowed