Beautiful Day

Monday Nov 27th:  Warm Up:  

2 Rounds: 30 seconds:  Each move

Row, Bike, Air squat, palio chair, spiderman 

Performance: Front Squat:  1RM

Fitness: Double Kb Front Squat:  5,5,5,5,5

For Time:  20 Min Cap

200m Run/ row 

20 walking lunge 

15 Slam Ball Thruster 

10 Renegade row 

5 Burpee 

400m Run / row 

20 Walking lunge 

15 slamball thruster

10 renegade row 

5 Burpee  

800m Run/ row   

20 walking lunge 

15 slam ball thruster

10 renegade row 

5 Burpee 

Cashout; 3 rounds: 

5 sec hollow hold

5 tuck ups 

5 single leg v ups 

5 second hollow hold 

*rest as needed