March 5, 2019

March 5, 2019

9 minute warmup emom of :

minute 1 - single arm farmer's carry (heavy)

minute 2 - single arm farmer's carry (heavy) 

minute 3 - 8-12 no push up burpees


30 minute clock:  

- flow session @ 70% effort

400 meters on cardio piece or 3-line shuttle run x 2
turkish getup x 5 each arm with 35/26 lb kettlebell 
25 box jump step downs 20"
100 foot bear crawl 
100 foot walking lunges


notes :

- level 2: weight of choice on turkish getup 

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