Foundation 7/3/17

Prep
5min bike @60%
Foam roll - upper back, lats, quads, glutes, hamstrings

Part A
12min AMRAP
2 rounds
15m DB FR walking lunge
16 hanging knee raise
8 DB power cleans
2 rounds
15m DB FR walking lunge
16 pull ups
8 DB power cleans
then back to 2 rounds with hanging knee raise and so on

Part B
3 sets
12 DB step ups
40m sled push

Nathan Horner