TUESDAY 12/13/16

Warm Up:
3 Rds Of:
20 cal Row/Ride
10x Banded Good Mornings
10x Hanging Knee Raises
1/arm x T.G.U. w/ 5x KB Windmills at top

A) Strict Press
5@40% 5@50% 3@60%
3@70% 3@80% 3+@90%

B) 12 min AMRAP
250m Row
5x C2B Pull-Ups
20x Russian KB Swings (53/35)
5x Shoulder 2 OH (155/105)

C) Cool Down
3x 30/30 Jog/Walk
45 sec/side x Anterior Pec Stretch
45 sec/side x Pigeon
3 x 30/30 butterfly pulse/static hold hip stretch