Wednesday, March 9th 2016

Warm-Up:

5 x (:30/:30) Assault Bike High/Low Intervals

 

Movement Prep:

Wall Squats x 10

Goblet Squat – 3 x 5

Walking Lunge + Reach x 20m

1-Arm Kettlebell Rack Walking Lunge x 20m

Standing Quad Stretch – 2 x :30 p/leg

T-Hip Rotations x 5 p/leg

Internal Rotator Stretch w/ PVC

Shoulder Rolls x 10

 

Push-Up Ladder – 2 x (1-5)

 

Strength:

Front Squat – Build up to a new 1 Rep Max

 

Conditioning:

8 Rounds for time:

5 Burpees + 20m Suitcase Dumbbell Walking Lunge – 30/15

 

Supplemental:

10 min Cool Down on Assault Bike