Friday, August 16, 2019

A. warm up

t-spine ext. rot. x 10

lunge complex x 10

inch worms x10

B. Part 1

250m row

10 dB hang power snatch (5/side)

200m run

1 rope climb or :30 infinity rope

x15 minutes

rest 2 minutes

on the Assault bike

:10 sprint @ 90% effort

:50 easy ride

x4

into

10x heal slides

10x v-ups

10x tricep ext.

x3-5 minutes

Kevin Glass313