Oct 22, 2018

 

a) WARM UP:

4 rounds – start slow and increase speed each round:

  • Run to the end of the gym and run backwards back
  • High kicks to the end of the gym
  • Butt kickers back
  • 10 glute bridges
b) STRENGTH:

3 sets of:

  • Bulgarian Split Squats x 20 reps

10 on 1 leg and then rest 60 seconds, then 10 on the other leg; Rest 2 minutes between sets (bar on back or dumbbells can be used)

c) WOD:

Every 3 minutes, for 24 minutes (8 sets):

  • Row 250/200m  or Run 200/150m

The expectation is that you will be giving 100% for every set.

** scale distance as necessary

Posted in WOD