12.7.17
A. Skill EMOM for 12 minutes -1 rope climb/2 rope stand ups -10 squats
B. Conditioning 5 rounds 1 minute burpees 1 minute KB SDHP 70/53 1 minute plate overhead walking lunges 35/25 1 minute rest
C. Core Accessory 4 rounds 10 AB Wheel 10 Heel to Heaven 10 seconds L-Sit Hang
D. Strength Accesory 3×8 Barbell Bent Over Rows 3×8 Barbell Shrugs