Monday, April 15, 2019

A. warm up

joint rotations

Cat/ Cow

Upper back t-spine ext. and rot.

Lunge complex.

B. Part 1

goblet right side cossack squat into front step lunge step x :30

goblet left side cossack squat into front step lunge step x :30

DB plank rows x :30

Plate weighted bicycles x :30

Russian twist *weighted x :30

4 rounds

C. Part 2.

amrap:

teams of 2

8 minute max distance run

into

8 minute amrap

wall balls x 10 reps

partner amraps ball rope slams

Kevin Glass197