1.Feb.2018

A1. 3x8/side; goblet lateral box step ups
A2. 3x12 renegade row (HAP) 
*rest 60sec 

B. 20min @sustainable effort: 
5-10 ub strict pullups
2 TGU/side
30'/direction; quadruped lateral crawl
10 dips
20alt prisoner step ups
10 strict pushups
10 GHD hip extensions @1112
*rest 30sec b/w rounds 

A1. 3x8/side; goblet lateral box step ups
A2. 3x12 renegade row (HAP) 
*rest 60sec 

B. 20min @sustainable effort: 
5-10 ub strict pullups
2 TGU/side
30'/direction; quadruped lateral crawl
10 ring dips
20alt prisoner step ups
15 strict pushups
10 GHD hip extensions @1112
*rest 30sec b/w rounds