Friday, March 15, 2019

A. Warm up

foam rolling for 3 minutes.

walking knee raises

walking quad stretches

walking hip stretches.

B. Part 1.

A1 . KB bent over row @ 2020 tempo right side

A2. KB bent over row @ 2020 tempo left side

A3. DB bench press . 2020 tempo for :60

A4. Single leg hip thrust off bnech x :30 per side

A4. Side plank raises x :30 per side

4 rounds

C. Amrap

Teams of 2

for max distance on bike erg

oner partner runs / one bikes

time keeper is the partner running 300m

Kevin Glass166