A. Warm Up
3-4 sets NFT
15/12 cal airdyne or row
10m Quadruped Crawl (slow and deliberate)
10m Inchworm walk
10 Russian KB Swings (feet straight)
B. Conditioning
“20.1”
10 rounds for time of
8 ground to overhead 95/65
10 bar facing burpees
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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
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