Thursday, April 11, 2019

A. Warm up

lunge complex x 10

inch worms x 10

lateral squats x 10

lat foam rolling x :20side

B. Part 1

Double DB reverse lunge step to SL (same leg) RDL x :30 right leg

Double DB reverse lunge step to SL (same leg) RDL x :30 left leg

Side delt raise x 10 reps @ 3020 tempo

x3 rounds

C. Part 2

teams of 2

10 minutes for max distance bike erg

p1 - sled push - 15/10 kilo

p2 - 500m bike erg

right into

3 minute amrap devil press

right into

teams of 2

max distance run in rest of time

switching every :20

Kevin Glass193