A) 3 minutes row or Air Dyne
1 minute Wall Stretch
1 minute roll out hips/side
1 minute Pike Stretch
1 minute weighted plank 45/25
45 sec/side Side Plank
1 minute weighted Plank 45/25
5 minute technique work with coach.
B) Every 90 seconds for 15 Minutes:
Set 1: Front Squat x 4 @ 70% @ 32X1
Set 2: Ring Row x 10
C) 5 rounds for time:
9 Front Squats @ 135/95
9 Push Press @ 135/95
9 Ring Dips
