General Warm-Up
500 Meter Row Erg
followed by …
Two Rounds of…
10 Banded Sumo Good Mornings
12 Banded Face Pulls
12 Medicine Ball Reverse Lunge and Twist
10 Medicine Ball Kang Squat
A.
Four Sets of:
Clean Grip Romanian Deadlift x 10-12 @ 3011 (same weight as last week)
Rest 60 seconds
Feet Elevated Prone Plank x 40-60 seconds
Rest 60 seconds
B.
Ten rounds for time of:
6 Russian Kettlebell Swings
6 Burpees
Goal < 8:00
Time Cap – 12:00