6.Feb.2018

A1. 3x6/side; db split squats @20X1 (HAP)
A2. 3x10/side; powell raise @20X1 (HAP) 
*rest 60sec 

B. 20min @sustainable effort: 
300m row
60'/side; suitcase carry  (Heavy)
200m run
20sec/side; side plank
20sec flutter kicks
5 scapular pushups
10alt front plank shoulder taps 

A1. 3x6/side; barbell backrack split squats @20X1 (HAP)
A2. 3x10 bent over dual db row (HAP) 
*rest 60sec 

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