11/12/19

1. A – PREP (8m Cap)
   2Round

   10 Mace 360
   10 Hollow Hold To Supermans
   10 Scapular Pull-ups
   10 DB Row
   10 Plank Up Downs

B – CONDITION (Stop at xx:30)
:60s of this Protocol:
Think of this as 75/85/95%
:20s at xyz rpm
:20s at xyz +10 RPM
:20s at xyz +20 RPM

:20s of Each
Plate Skiers
Plate Man Makers
Plate Lunge with Far Reach

:60s Weighted Plank