April 22, 2015

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) For time:

30 Pull Ups

35 Wall balls 20/14

40 KBS @ 55/35

45 Double Unders

50 Burpees

45 Double Unders

40 KBS @ 55/35

35 Wall Balls 20/14

30 Pull ups

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