Conditioning:

2000m Row

3 rounds of:

15 Power Snatches (95/63)

45 Single Unders

…then..

1500m Assault Bike

2 rounds of:

15 Power Snatches

45 Speed Skips

…then…

800m Run

15 Power Snatches

45 Single Unders

 

For Time

 

Flexibility/Mobility:

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

Reclined Spinal Twist – 1:00/side

Pike Stretch – 2:00

 

 

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