3.31

seated DB ext. rot. x 10/side
floor angels x 15
x-band walks x 10/side
bear crawl x 10m
spider man walk x 10m

then

A1  sled push x 20sec. x 4 sets, rest 60 sec. (grinder effort)
A2  Supine kb row on bench x 10-12 x 4 sets, rest 60 sec.
A3  Belly to wall handstand hold x 30sec. x 4 sets, rest 60 seconds
+
100/80 cal on rower
100 K2E
100/80 cal on aB

**you can only work on the odd minute
**you must hold kb’s in farmers position (55/35#) during the even minutes for the rower and AB only
**can scale up the K2E with t2B if you want

Cool Down
partner oH stretch x 30 sec. x 2
banded leg stretch x 30 sec. x 2
cobra to child’s pose x 10