Friday 11/20

WARM UP
5 x rolling 100 meter row
*Add 10 meter each round to the target distance. Every meter +/- the target distance equals 2 Russian kb swings and 2 hollow rocks
SKILL
Hip/low back prep
*10:00 roll and stretch.
WORKOUT OF THE DAY
For time:
200 calorie row
150 kb swings
100 burpees over rower
RX: (24kg/16kg)
*Athletes may complete in any order, but movements must be unpartitioned. Ex: you can start on kb swings, but must complete kb swings before advancing to next exercise.