CONDITIONING
For time:
1K Bike
2:00 - Max 100 ft. Crossbody Carry (53, 35)
500M Row
2:00 - Max 100 ft. Front Rack Carry (53, 35)
750M Bike
2:00 - Max 100 ft. Double KB Overhead Carry(53, 35)
750M Row
2:00 - Max 100 ft. Crossbody Carry
500M Bike
2:00 - Max 100 ft. Front Rack Carry
1K Row
2:00 - Max 100 ft. KB Overhead Carry
- Goal: Maintain a consistent output on both the Bike and the Row, and maintain good posture during the Carries

Rx+: (70, 53)
L2: (45, 30)
L1: (35, 20)
30:00 Time cap

EXTRA CREDIT
AFAP -
40-30-20-10
SA Banded Pushdowns (reps on each arm)
Banded Hammer Curls

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.