Wednesday, February 6th 2019


A) For time:

1000m row

50 american kb swings (53/35lb)

1500m row

40 kb snatches (20/side) (53/35lb)

1000m row

30 single arm kb OH squats (15/side) (53/35lb)

*If no ergs available, bike erg double the distance

B) Overhead Mobility:

back of armpit scrub on lacrosse ball or barbell 2-3 min/side


70/53lb kb swings and OH squats, 53/35lb for kb snatches