7.Dec.2017

A1. 3x12alt db reverse alternating lunges (HAP)
A2. 3x1 rope pull
*rest 90sec 

B. 20min circuit @sustainable effort: 
250m row
2 TGU/side (Heavy)
60' quadruped lateral crawl
10alt jump lunges
20sec/side; star plank
10 hanging knee raise  

A1. 3x12alt barbell backrack reverse alternating lunges (HAP)
A2. 3x1-2 rope ascent (optimize w/LL or L-sit if skill level allows)
*rest 90sec 

B. 20min circuit @sustainable effort: 
250m row
2 TGU/side (Heavy)
60' quadruped lateral crawl
10alt pistols
20sec/side; star plank
10 T2B