Tuesday, April 4th 2017

Warm-Up:

3 Rounds:

Row 250 or Ride 10 Calories

5 x Bootstrapper Squat

5 x Goblet Squat to Press

10 sec p/side – 3-Point Plank

 

Movement Prep:

Iron Cross x 10

Scorpions x 10

Hip Flexor Stretch x 1:00 p/leg

Worlds Greatest Stretch x 2 p/leg

 

Conditioning:

IWT

2 Rounds:

15 x Slam Balls

3:00 Row @ >800/675m Pace

1:00 Rest

Then:

5 minute Intermission

Then:

2 Rounds:

5 x Dumbbell Man-Makers – 30s/15s

3:00 Assault Bike @ 30/20 Calorie Pace

1:00 Rest

Then:

5 Minute Intermission

Then:

FLR – Accumulate 5 minutes total time

*Every time a rest is taken, complete 10 Burpees before resuming FLR time