Thursday 03-15-19 S

Wednesday, March 13, 2019

Warm Up: 
Row, Bike or Run x 3-4 mins

+

Half Kneeling Hip Flexor Stretch 1 x 30 secs per

Lateral Lunge Holds 3 x 10 secs per

Quad T Spine Single Arm Rotations x 10 per

Down Dog Holds 1 x 30 secs

Floor Prone Pec Stretch x 10 per 
+
Grab KB & Wall Ball...
+
Prep/Practice/Review Standards: 
1 Round of: 
7/5 Cal Bike 
14 KB Swings 
+
Rest 90 Secs 
+
1 Round of: 
10/7 Cal Row  
10 Wall Balls   
+
Rest 90 Secs 
+
1 Round of: 
10/7 Strict or 10 Kipping Pull Ups 
14/10 Push Ups 

 

Workout: 
3 Min AMRAP of:

7/5 Calorie Bike  
14 KB Swings  
+
2 Min Rest 
+
3 Min AMRAP of: 
10/7 Calorie Row 
14 Wall Balls  
+
2 Min Rest 
+
3 Min AMRAP of: 
10/7 Strict or 10 Kipping Pull Ups 
14/10 Push Ups 
+
2 Min Rest, Repeat one more time through... 
 

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