Monday, January 9, 2017

Without hard work, nothing grows but weeds. -Gordon Hinckley

Buy-in: 2x
bear crawl rig
10 one-legged side to side hops, each leg
10 PVC hip hinges
5 squats
30 seconds in the bottom of the squat
4 cart wheels
15-second active hang
100-meter run

Strength & Skills: 4 sets
7 DB rows each
10 sandbag or goblet squats
50′ hand over hand sled pull

Conditioning: For Time
12-10-8-6-4-2 Burpees
100m shuttle run after each set of burpees

3 wall walks
1 min pigeon each
1 min box stretch


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