WEDNESDAY 11/30/16

Warm Up:
2 Rds Of:
2 min Row/Run
5x Air Squats
5x Push Ups
6/leg Reverse Lunge Steps
10x Ring Rows
10x GHD Sit-Ups

A) 3 sets of:
16x O.H. Walking Lunge Steps
*Heavier than Last Week

B) In Teams of 2, For Time:
2K Row (switch every 250m)
100x Wallballs (switch every 5 reps)
100x Burpee Box Jumps (switch every 5 reps)
800m run (switch every 200m)
50x Hand Release Push Ups (switch every 5 reps)
20x Wall Climbs (switch every 1 reps)
300x Double Unders (switch every 30 reps)

C) Cool Down
3 min walk
90 sec/ side x Death Stretch
90 sec/ side x Pigeon
90 sec/ Banded Shoulder Distraction