02/26/2018

Warm-up:

20x Leg swings each leg

10x Push-up

10x Air-plane bird-dogs 

10x arch-hollow swings

Weightlifting:

EMOM for 12 minutes:

1CJ at 70%

Conditioning:

5 rounds of:

Run 400m

10 Thrusters 95/65#

10 C2B pull-ups

Rest 1:1 - all out effort each round