10.11.19 “20.1”
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