3.13.17

Warm up:

Optional bit I liked it for my first run on 17.3

4 min chill bike+Reverse Tabata on Bike+4 min on ski erg

Mobilize 15 min

A) 17.3 redo

B) 

every 4 min for 20 min/every 5 min for 20 min

20 cal bike+20 db push Press 50’s/35’s+2 legless rope climbs

C) 21-15-9 (6 min cap)

Thruster 95/65

90’/60’/30′ hsw

D) nft

30 hip ext+30 flute bridge ups+30 step back lunge w/db’s 50/35… 3x

Monday, March 13th, 2017 at 4:11 am / Competitive