-Warm Up-
2 rds
8 cals on the rower
5 single arm suitcase kb dead lifts(each side)
8 bottom half burpees
10 sciatic nerve floss each side
30 sec plank on hands
-Strength-
3 rounds
Prowler Push
- Down and back the length of the big gym twice
- From the plates to the boxes
(increase weight each round)
:30 single arm farmers hold (go heavy)
- each side
-WOD-
Every 4 minutes for 5 rounds
*each round is for time
20/15 cals row
12 t2b/HKT
8 burpees
