Monday, February 25, 2019

A. Warm Up

joint rotations

Cat/ Cow

Upper back t-spine ext. and rot.

Lunge complex

B. Part 1

A1. DB cossack squat x :40

rest :20

A2 . seated DB curls w/ 3 sec .lower x :40

rest :20

A3. Wall sit plate full can raises x :40

rest :20

2 minute run (getting faster every :30)

rest :60

x3 rounds

C. Part 2

Bike erg - standing up for 1 minute

partner holds a plank for 1 minute

x4-5 rounds

Kevin Glass148