PM
18.1 Warm Up
5-10 minute Bike/Row/Ski/Combo (easy pace)
+ into
Dynamic movement prep
+ into
2x
5-8 Bottoms Up Half Kneeling Press
10-15 Banded Good Mornings
10-15 Kip Swing (progressively moving into T2B by second round)
+ into
3x
30-sec Row Sprint (progressively build per set)
2-3 minutes rest
+ into
3x
4 T2B
3 Dumbbell Clean and Jerk/arm @50/35-lbs
30-sec Row @85% (something a little higher than desired workout pace)
Rest 90-sec
+ (3-5 minutes)
18.1
20 minute AMRAP
8 T2B
10 Dumbbell Clean and Jerk @50/35lbs
14/12 Calorie Row
+
20 minute Assault Bike @50%
