Thursday 03-15-18 S

Wednesday, March 14, 2018

Warm Up: 
Row/Run/Bike X 2-3 mins 
+
Static Hip Stretch X 30 secs per 
Static Calve Stretch X 30 secs per 
Wall Prayer Holds X 30 secs 
Wall Hamstring Stretch X 30 secs
Wall Facing Prisoner Squats X 30 secs 
+
Grab Lighter Med Ball @ 8/6-12/8 lbs & Box @ 24/20"...
+
1 Min of Rowing @ workout pace  
- transition rest 
1 Min of Box Step Overs
- transition rest 
1 Min of Wall Balls  
- transition rest 
1 Min of Left Leg Box Pigeon 
1 Min of Right Leg Box Pigeon 
+
Trade in Med Ball for workout weight @ 20/14lbs 
+
Workout: 
3 Rounds: 

750/600 M Row  
20 Box Jump Overs 24/20"  
20 Wall Balls 20/14 
- rest 3 mins bw rounds 

 

Finisher: 
Tabata Push-Ups 
 
OPEN ATHLETES: make this a rest day 
 

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