Friday 2-22

warm up
row 500m or 2min airdyne

using 12/8 kg KB
10 1 arm swings(each arm)
10 windmills(5/side)
10 TGU(5/arm)
10 walking lunges(KB overhead, 5/side)

strength for everyone
Front Squat
5×3 adding weight each set

conditioning
row 500m
21-15-9
wall balls
KB swings(70/55)
100 DUs

functional fitness
row 250m
15-12-9
wall balls(14/10)
KB swings(16/12)
100 jump rope singles

stretch
death stretch
wall straddle
pigeon
shoulder challenge