Friday, December 28, 2018
Prep
3 Rounds
8 Ring Y Raises
12 Alternating Mountain Climbers
8 Standing Hip Abductions w/ Band (per side)
Strength
4 Rounds
12 Front Rack Kettlebell Step-ups (24/20)
10 Dual Dumbbell Push Press
Rest 1.5 Minute Between Rounds
Conditioning
800 Meter Row
15 Deadlifts (225/155)
12 Toes-to-Bar
600 Meter Row
12 Deadlifts (225/155)
9 Toes-to-Bar
400 Meter Row
9 Deadlifts (225/155)
6 Toes-to-Bar
