7-5-17

1. Warm-up
5 Minute Steady Row
then
Floss Elbows and Calves

2. Conditioning
3 Rounds:
Ski 25/20 Calories
20 Kipping HSPU
15 Overhead Squats 115/85lbs

Time: 18:09
Ski was 1:31, 1:44, 1:41
Hspu 20, 7-7-6, 6-7-7
Ohs 8-7, 8-7, 4-4-7

3. Lift
Sumo Deadlift
5x3 as heavy as possible

335x3 sets, 345, 355

4. Interval
AMRAP 15 Minutes
12 Burpees to 6″ Target
9 Russian kbs 70#
6 GHD
Rest :60

R: 6+8 burpees