12/30/2016

 

Midline Work

A. 4 x :30 second GHD sit up hold

B. 4 x :30 second superman hold

C. 4 x 60m Overhead KB Carry (30R/30L)

Conditioning

10 min AMRAP

40 Lateral bar hops

30 KB Swing 35/26

20 Deadlift 135/95

Compound 30

Teams of 2

20 min max meters rowing

1 min on, 1 min off