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Workout for Friday February 17th 2017


Skill/Lift:

for 14 min cycle through

12 hollow rocks
4 dot drills
10 push ups
30/30m single arm farmer carry - approx 50% of bodyweight
 
Conditioning:
 
Open 13.3

12 min to complete max rounds of

150 wall balls
90 double unders/150 singles
30 muscle ups/chest to bar/pull ups/ring rows

women use 9' target
 
Accessory:
 
2 rounds

25 seated banded rows
25 banded tricep extensions
 
Recovery/Mobility:
 
2 min soft tissue quads
2 min soft tissue lat