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 3 @ 75% @ 32X1
Set 2: Ring Row x 10
C) For Time:
400 m run
50 Pull Ups
100 Wall Balls
50 Ring Dips
400 m run
– This workout will be broken up into 3 rounds. First round is a 3 minute AMRAP. Rest 1 minute. Second round is a 6 minute AMRAP starts from where you completed your last round. Rest 2 Minutes. You then have a 9 minutes to complete the workout.
