NOTES ABOUT TODAY’S TRAINING

– Metcon: Master Police Officer Joseph William Shinners, Provo Police Department, UT. EOW: Saturday, January 5, 2019 Cause: Gunfire
– Goal: Work with a partner to come up with the best strategy – one person works/split as needed.

CONDITIONING

“Shinners”
AMRAP 25 with a partner:
30 Burpees
1k Row
30 KBS (70, 53)
*One person works at a time – SPLIT ALL WORK however desired.

L3: (53, 35)
L2: (45, 30)
L1: (35, 25 Russian Kettlebell Swings) (Squat Thrusts in place of Burpees)

EXTRA CREDIT

DB Biceps 21s: 3 x 21. Rest 60s.
Then,
Global Foam Roll Calves x 60s each side.