8-30-2019

1. activation
a. 3x10 bird dog
b. 3x:30 FLR

2. strength
EMOMx10 SA KB deadlift
O: 10 L
E: 10 R

3. cardio
5min
bike

1min transition

5min
50' bear hug carry d/b x2
50' plate oh carry d/b x2
25' bear crawl d/b

1min transition

5min
row

1min transition

5min
50' bear hug carry d/b x2
50' plate oh carry d/b x2
25' bear crawl d/b