Conditioning:

21-15-9 rep rounds of:

Pull-ups

Box Jumps (30/24″)

Plate Push-ups*

Calories Rowed

 

For Time

*Place each hand and feet on 45# bumper plates. Place an abmat between the ones for the hands. Chest must touch abmat each rep.

 

Strength:

Clean Pulls

3-rep max

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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