Friday 02/11/2018
Warm up: 15 min
200 m Row
200 m Run
200 m Ride
X 3 – getting faster each round
Then o/t’s, banded shoulder stretches Y, U, W
+ single arm
Part A
10 min handstand/handstand walk progression practice
Part B
5 rounds for time:
(time cap 15 min)
200m run
10 shoulder touches (5 each arm) from push up position
(Athletic) make it DB rows
10 slam balls
Extras
10 EMOM
7 Russian KB swings (40/32)
Swing to above eye height