2AUG2016

  1. Warm Up
    200 m Run
    Toy Soldiers 20 m
    Butt-kickers 20 m
    Toe-walk 20 m
    High-knees 20 m
    200 m Run
  2. Conditioning
    3 RFT
    500 m Row
    21 Burpee
    400 m Row
    *21 min Time-Cap
  3. Strength
    Pull Up Progression
    -Lat engagement
    -Scapular Retraction
    -“Highest Pull Hold”
    -“Lowest Position Hold”
    -Tempo Pull Up

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