Friday in Rhinelander...

Back to the land of the living tomorrow!
Still in Rhine-town today...which means limited everything!

Warm-Up
2 Rnds ~
2m Slow Bike/Row
5 Strict Pull Ups
10 HR Push Ups
15 Air Squats
20s Sampson (ea)
40s Alt. Warrior
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BB Warm-Up
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BOX SQUATS
7 x 2 Box Squat (Climb to Heavy Set)
*set box just below parallel
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FR Rev. Lunges
3 GIANT Sets:
12 Front Rack Reverse Lunges (6/sd)
12-15 Heavy KB Russian Swings (chest level)
2m Rest b/t sets...
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Body Armour
21-18-15-12
Wt. Abmat Sit Ups
Romainian DL
*wt. should be challenging, but be able to go unbroken...NOT for time!
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PARKS & WRECK (TEAM Version)
Team of 2, AMRAP in 20min:
50/35 Cal. Bike
50 KB Swings (70/50)
50/35 Cal Bike
200m Wreckbag Run (70/50)
~ 200m wreckbag run counts as a single rep!!! BOTH partners run & pass wt back and forth as needed
In place of wreckbag...use the KB that you use in the swings

(IND. Version)
For Time:
27-21-15-9
Cal. Bike
KB Swings (70/50)
200m Wreckbag Run after each Rnd (70/55)
~ In place of wreckbag, carry the KB you use on swings...

I may be doing this tomorrow...anyone else want to workout, I will be in around 6am...
Time to get back to work...