Anthony & Kit 170816

GENERAL WARM-UP (10):

PCS 20170815 8 Minute AMRAP
300/250m Row
5 One-arm Ring Rows (Per Arm)
10 Pushup Shoulder T's
20 Second Supinated Hold

GYMNASTICS WARM-UP (10)
A. 1 x 5 - 7 Lat Activation on Rings
B. 2 x 5 -7 Ring Rows
C. 2 x 3 Toe Nail Pull-ups
D. 3 x 1 - 5 Assisted Ring-Muscle Ups
E. 3 x 3 Deficit Handstand Push-Ups (Eccentric Only)

PART II: CONDITIONING

"Strongerman's Fear"

Yoke Kettlebells in Front Rack Across Driveway
 3 Minute AMRAP Legless Rope Climbs

Farmer Batons 
2 Minute AMRAP on Paralletes

and; 
Sled 150 feet across Drivway
1 Minute AMRAP Inverted Box Circles