19AUG2016

1. Warm Up
400 m Run
10 m Butt-Kickers
10 m High Knees
20 Hand-release push up
20 Ring Dips (strict)
20 Ring Row
2. Conditioning
6x 200 m Sprint
*Rest 2 min between sets

3. Endurance
Death By Squat Clean 115/65
EMOM for as long as you can, starting with one rep adding one rep each minute.
*Begin Death by ring row once you fail a round and continue until no person is completing the Death by squat clean.

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