Wednesday, 11.18.20 – Health & Sport
3 rounds as warm-up: 5 prisoner good mornings 5 scap push-ups 5 scap pull-ups + AMRAP in 5:00: Strict pronated pull-ups + Every 4:00 for 24:00 (6 sets): 2-4 front squats (from the ground, squat clean counts as 1st rep) .3 mile bike or 200m row or 200m ski or 200m run @ 95% effort