4.13.18

Warm up: 2x

30 hollow rocks

30 single leg glute bridges(15/15)

30 air squats

3 min chill bike

A. 25 min cap

15-30-45-60-45-30-15 

Unbroken wallballs 20/14

15 unbroken chest to bar

B. 3x

1 mile bike

500 m row

Rest 1 min

1 mile bike

400 m run

Rest 2 min

C. 4 sets

10 Underhand Barbell Rows

200’ kettlebell farmer carry

20 ghd sit-ups 

D. Class if you need it.

Sunday, August 12th, 2018 at 11:23 pm / Competitive