01.05.17

Warm Up:Partner Up and switch after each row Partner A: row or bike 250m Partner B: side step ups on a box Partner A: row or bike 200m Partner B: V-ups Partner A: row or bike 150m Partner B: DB seated strict press

Primer: 3 sets of single arm DB rows x 8 -10 reps reverse snow angels x 15 reps -flat prone with 2.5# plates and do snow angels- tuck shoulders down

WOD: 4 Rounds 3:00 running clock 20 cals then max reps of KB swings 53/35/wall balls 20/14 odd mins- assault bike and KB even mins- row and wall balls 2:00 rest record max reps

airdyne