Whose back Friday

Whose back Friday

Warm up: 5 min row
Pre-Mobility: T-spine mobilzation with partner hanging on rig

Health and Fitness
A. Four sets of:
Plank on Rings x Last week was 30-45s try to add 10s to each set, rest 2min

B. In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Strict Pull-Ups (or Assisted Pull-Ups)
100 Kettlebell Swings
100 Burpee Box Jump-Overs
100 Kettlebell Swings
50 Strict Pull-Ups (or Assisted Pull-Ups)
Row 2000 Meters

Classic:
A. Four sets of:
Plank on Rings x Last week was 30-45s try to add 10s to each set, rest 2min

B. In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Power Cleans (155/105 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters
D. Mobility of choice