Thursday, July 30, 2020

A1. Single Leg Super Slider Ham Curl

x8/side x 3

A2. DB Trap Raise

x8/side x 3

A3. Bird Dog with Cross Body Knee/Elbow Touch

x10/side @2020 x 3

A4. Dead bugs

x 10/side x 3

B. Conditioning

12 min amrap: ascending ladder

3/6/9...

Box Jumps w/step down

KBS,

each round run 200m

rest 2 min

8 min amrap

Max Distance Row/Bike/Ski,

aim for 2K or faster or 130/10 cals on AB