10.23.17

Warm up

30 non-stop nose breathing burpees

Row 600

Bike 1 mile

Mobilize

A) class

B) 4x

10 jumping lunges

400 m run

10 jumping lunges

Rest :90

Run 400 m

Rest 2 min

C) 3 rounds

15 v-ups

20 alternating db push press heavy/heavy

40 Plate ground to ovhd’s 25/15

Rest 1 min

D) bench press

4×8-10

Monday, October 23rd, 2017 at 5:14 am / Competitive