Wed 10-10-18

General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
Turkish Get Up (1RM (12:00 after warm up))

Shoulder warm up is essential to this movement!

Metcon
Teams of 2, AMRAP 24:00
Row 600m
100 Double Unders
Row 600m
40 Toes to bar

Scaling
Basics: 400m, 100 SU, 30 Knee Raise
Int/Adv: as written

Nutrition: Check out this video, some good general information for muscle development and overall body composition goals.