Rest Day

Friday A) Wamr up Warm up: Walking good mornings down Walking knee raises back Walking good mornings down Walking quad stretch back Kong squats w/ red band around feet and holding @ chest x 10 Prone I.Y.T x 5/per B) Part 1 15 kB Dead lifts Row for max calories (in 60 seconds) Rest :30…

Sunday A) Capacity Day 5 rounds 30 sit ups 20 wall balls + 5 rounds 1 rope climbs 3 wall walks + 5 rounds 200′ heavy FC 20 push ups B) Finisher work. 450m sB goblet carry

Thursday A) Warm up (5 minutes) Warm up (5 minutes) Hurdle run through (x2) Low hurdle hops (x2) Hurdle run through (x2) Lateral low hurdle hops (x2) Squat to stand x 5 reps Lateral squats x 5/side Prone 90/90’s B) Part 1 – (LB push / arms) :30 DB side lunge and touch :30 banded…