WARMUP:
3:00 Blood Flow or 400m run
3x
10 shoulder Circles
10 Birddogs
10 cat cows
10 prone snow angels
5/5/5 ITW
10 PVC pass through + 10 OHS
CONDITIONING:
GAUNTLET WEEK 2:
@0:00
5 ROUNDS FT:
15/12 CAL ROW/BIKE
10 OHS @(135/95)
*12 MIN CAP
@20:00
UNTIL 80 CAL ARE COMPLETE
AMRAP 1 OF
8 DB DEADLIFTS
8 DB SHOULDER TO OH
*MAX CAL ON MACHINE IN REMAINING TIME
**12 MIN CAP
PARKING LOT VERSION
A.
5 ROUNDS FT:
15/12 CAL ROW
10 OHS @(135/95)
*12 MIN CAP
REST 5 MIN THEN SWITCH
B.
UNTIL 80 CAL ARE COMPLETE
AMRAP 1 OF
8 DB DEADLIFTS
8 DB SHOULDER TO OH
*MAX CAL ON MACHINE IN REMAINING TIME
**12 MIN CAP