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Wasted

Warm-up:
2 min row or AD
then…
20 Pass Through
10 O/H Squat
15 Dbl Mtn Climber
30 ft bear crawl
15 Dbl Mtn Climber
10 Ring Row
+
Mobility

Strength:
20 minutes
4 Sets
10 O/H Squat
10 Barbell  Bent over Row
-Be at peak from last week by set 2, then you have to shots to increase.

Conditioning:
20 min Amrap
40 WallBall
30 Cal Row
20 Burpee
10 DeadLift (225/155)

December 11, 2016 | News | 0

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