Wednesday, December 28, 2016


Buy-in: 2x
25m carioca R
25m carioca L
10 Dots
25m skip
25m backward skip
10 supinated bar rows
5 super slow squats
5 push-ups
5 PVC hip hinge

Strength & Skills: 4x
5 Romanian Dead lift
50′ hand over hand rope pull

Conditioning: 7min AMRAP
10 KB swings
7 goblet/air squats
5 HR push-ups

$-out: 3x
2 wall walks
15 abmat sit-ups


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