Saturday, Jan. 20th, 2018


A) Warm Up

250m Row

:30 Stations

Active Spidermans
Air Squats
Active Samson
Push-up to Down Dog

B) Strength/Skill

Pick Teams and Warm Up Movements


25 Min Amrap:

Teams of 3 “Relay Style”

10 Hang Power Cleans 95/65
10 S2OH 95/65
15 Lateral Bar Hops
200m Row

Athlete 1 goes until he or she finshes the row then athlete 2 goes and so on.