Lauren 161207

PRE WARMUP (7)

2 Minute Strapless Row With Low Stroke Rate
 (Raise Intensity Every 30 Seconds)

2 Sets of Lunges Across Gym

2 Sets (Using Light Pair of Dumbbells)

12 Leg Curls on Slide Board

9 Slide to Pike
6 Renegade Rows

SKILL (10)

Every Minute For 6 Minutes, Alt Between
30" Top of Ring Hold
30" Ring Support

Every Minute For 6 Minutes, Alt Between

2 Dumbell Push-ups

8 Sled Pulls 25

Every Minute For 6 Minutes, Alt Between

1 Deficit HSPU

 50 Feet Heavy Sled Drag 60

CONDITIONING (15)

Every Minute For 15 Minutes
Min 1: 2 Push-up Into Wall Walk

Min 2:  3 x {3 Beat Swings + 1 Max Effort}

Min 3: Prowler Push