Thursday

Strength

Ax3
A1. Bent Over KB See-Saw Row x10/arm, rest 30 sec

A2. Tall Kneeling Alt. KB Press x8-10/arm,
rest 30 sec

A3. Hollow Rock x10-12 reps for quality,
rest 30 sec


Conditioning

B. Full Tabata at each station 30 sec transition
1. Row for cals
2. Wall Walk/Handstand Walk for distance
F: Wall Walk or Plank Hold
P: Wall Facing HS Hold or HS Walk
S: HS Walk
3. AirBike for cals [or 10m shuttle run]
4. Double Unders F: Single Unders P/S: Double Unders
*score is the lowest reps/distance at each station