Thursday 11-15-18 S

Wednesday, November 14, 2018

Warm Up: 
Cat Cow x 45-60 secs
Bird Dog x 45-60 secs 
Rotational Low Back x 45-60 secs      
Lying Leg Swings x 45-60 secs 
Single Leg Glute Bridges x 45-60 secs  
+
In Teams of 3: 
3 Min AMRAP of Ring Rows 
3 Min AMRAP of Single KB Deadlifts   
- In both amraps one partner is always holding plank 
+
Workout: 
30 Mins of: 

From Mins 0:00-3:00 Complete:  
Complete 7-5-3 reps of: 
Russian KB Swings 70/53-100/53 
Toes to Bar  
Games Style Box Jumps 24/20-30/24" 
From Mins 3:00-6:00 Complete:   
350/300m Row @ consistent pace 

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