04.01.15

Fitness
AMRAP in 20:00
row 500 meters
20 release push-ups
20 box step-ups @ 24/20
20 russian swings @ 55/35
10 pull-ups
run 400 meters

Performance
A.belly-to-wall HS hold X 20 seconds X 3; rest as needed
B1.deadlift @ TNG X 10 X 3; rest 60 seconds
B2.supinated weighted pull-ups X 8-10 X 3; rest 20 seconds
B3.lunge with rotation X 15 seconds each X 3; rest 75 seconds
C.bar protraction X 30 seconds X 2; rest as needed