Thursday, February 23rd 2017

Warm-Up: 

Run/Row/Ride for 5 minutes at Easy Pace 

 

Movement Prep: 

Wall Squats – 2 x 10 

Walking Lunge w/ Pass Through x 20 

Inchworms x 10m 

Elbow to Instep w/ Reach x 10m 

 

Strength/Conditioning: 

4 Sets of: 

15 Calories on Assault Bike Arms Only 

10 x Bench Press 

Rest 2 Minutes 

Then: 

4 Sets of: 

15 x Box Jumps  

15 x Wall Balls 

Rest 2 minutes 

Then: 

4 Sets of:  

15 x GHD Sit-Ups  

1 Minute FLR on Rings 

Rest 2 minutes