3 sets @ 85%
run 200 meters
20 walking lunge steps
10 sandbag GTS @ 60/45
10 NJ burpees
40 jump rope slalom reps
row or AD 60 seconds
rest 3:00 b/t sets
Performance
A.15:00 block
-2 mod/heavy turkish get-ups ea side
-5 weighted pull-ups (supinated)
-pigeon PNF X 15 seconds
B.15:00 block
-Run/Row 2:00 @ Z2
-6 steps lizard crawl
-6 power skips
-6 alt sideways apes
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