Sat, Nov 23, 2019

Warm-up
• 400 m Run

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

Conditioning (part 1)
For time:
• 2,000 m Row

Rest 10 min

Conditioning (part 2)
20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Kettlebell Swings 53/35#
• 20 Double Unders