Saturday, January 19, 2019

A. Warmup

joint rotations

quadruped t-spine ext.

birddogs

quadruped bear crawl (forward and back ward)

Walking good mornings.

B. Part 1

On the minute

1 = 10 cal row

2 = 350-400m on bike erg

3 = 100-200m run

4 = 8 cal ski erg

5 = 10 burpees to a target

x4 rounds

C. Part 2

finisher:

hammer curls x 15

tricep kickbacks x 15

delt routine (5 front/ 5 side/ 5 rear)

x2-3 rounds

Kevin Glass111