Friday, January 18, 2019

Prep
200 Meter Run
4 Alternating Turkish Get-ups
250 Meter Row
4 Alternating Turkish Get-ups

Strength
Every 3 Minutes for 5 Rounds
6 Deadlifts @ 65-75% of Max Deadlift
8 Dual Kettlebell Front Rack In Place Reverse Lunges

Conditioning
30 Thrusters (95/65)
25 Pull-ups
20 Calorie Row
15 Slamball Ground-to-Over-Shoulder (100/70)
100 Double-unders
15 Slamball Ground-to-Over-Shoulder
20 Calorie Row
25 Pull-ups
30 Thrusters (95/65)

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