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
Teams of 2
for max distance on bike erg
oner partner runs / one bikes
time keeper is the partner running 300m