A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10
B) For Time:
75 Kettlebell Swings
60 V-ups
45 Wall Balls (20/15)
rest 5 min
For Time:
75 Wall Balls (20/15)
60 Kettlebell Swings
45 Toes To Bar
C) 3 Sets
Bent Over DB Row x20
rest 90 sec
Standing Plate Front Raise x15
rest 90 sec
