28.Oct.2016

A. 4x8 goblet squats @21X1 (build HAP)
*rest 2min

B. 3 sets @FULL effort:
-35sec full effort row for meters
*rest/walk 3min b/w sets
3 sets@FULL effort:
-35sec AMRAP: np burpees
*rest/walk 3min b/w sets

C. 15min cooldown (AB/row/walk/light jog)

A. 4x8 OHS (build HAP)
*rest 2min

B. 3 sets @FULL effort:
-35sec full effort row for meters
*rest/walk 3min b/w sets
3 sets@FULL effort:
-35sec AMRAP: burpees
*rest/walk 3min b/w sets

C. 15min cooldown (AB/row/walk/light jog)