20.Feb.2018

A1. 3x12alt walking lunges (dbs at sides if stability allows)
A2. 3x12alt renegade rows (HAP; maintain flat back, braced core, do not allow hips to rock)
*rest 60sec 

B. 20min @sustainable effort: 
300m row
60'/side; suitcase carry (Heavy) 
200m run
20sec/side; side plank
2 TGU/side (Heavy)
30sec flutter kicks 

A1. 3x12alt barbell backrack fwd lunges (HAP)
A2. 3x12alt renegade rows (HAP; maintain flat back, braced core, do not allow hips to rock)
*rest 60sec 

B. 20min @sustainable effort: 
300m row
60'/side; suitcase carry (Heavy) 
200m run
20sec/side; star plank
2 TGU/side (Heavy)
30sec flutter kicks