Tues – Jan 9th

Pre Warm-Up
2rounds
10m bear crawl
10m crab walk
+
3 rounds
10 KBS
5 burpees

 

Warm-Up
Agility
Dynamic

 

Test #19
For Time – 7min cap
10 Rope Climbs

 

Test #20
DIANE
For Time – 17min cap
21-15-9
DL @ 225/155
HSPU

 

Cool Down
1.) 3min row
2.) Spend 2min in pike
3.) Spend 5min on banded hip and shoulder stretches

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