1/25/18 Thirty steady

File_006-2

Warm Up:

2 sets: (35ft distance)
Skipping Inside Heel taps x Down
Reverse Bear Crawl x Back
Reverse Samson Lunge x Down
—————-
2 sets:
Row 4 Cals upper body Only
Row 4 Cals
Single Arm Front Rack KB Squat x 8 (1 side / rd)
Single ARM KB upright row x 6ea
Leg Swings x 10ea
—————-

Skill, Strength, or Mobility:

None- set up for workout

WOD:

30 Minutes Steady Effort:
Single arm farmer Carry x 100′ L
20 Up-Downs
:30 sec Knee Tuck Hold
Single arm farmer Carry x 100′ R
20 Box Step-Ups
:30 sec Wall Sit
Single arm OH Carry x 100′ L
20 Banded Pull-Through
:30 sec Handstand Hold (or FLR)
Singe arm OH Carry x 100′ R
20 Russian KBS (as heavy as possible)
:30 BB Front Rack Hold @ Bodyweight