Friday 1-4-19

Success is science; if you have the conditions, you get the results.
— Oscar Wilde

Strength

4 Rounds:

6x Kettlebell Floor Press

20x Weighted Hollow Rocks (KB’s stay locked out)

6x Kettlebell Floor Press - in glute bridge

20 Second Weighted Flutter Kicks (KBs stay locked out)

Rest as needed

Conditioning

For Time in teams of two:

1000m Row, then

2-4-6-8-10

Kipping Pull Ups

Squat Clean (50/35kg)

(P1 does 2 of both, then P2 does 2 of both, then 4/4, etc)

Then, 1000m Row

Recovery

Banded Shoulder

Couch