THURSDAY 1/19/17

WARM UP:
200m Run
250m Row
50x Double Unders
.3mile Airdyne
10m Lateral Plank Walk (right)
Power Skips
Bear Crawl
Lateral Plank Walk (left)
Crab Crawl
5 Sets w/ 30 sec. b/t movements

A1) 12-15x Pendlay Rows (AHAP)

A2) 2/1 Rope Climbs
*Rest 2 min b/t rounds

B) 12 min E2MOM:
12/10 Cal Row
8x Lateral Burpees Over Bar
6x Shoulder 2 O.H. (115/75)

COOL DOWN:
5 min Walk
10x PVC Pass throughs
1min/side x Arm/Lat Stretch
10x Slow Yoga Push-Ups