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