Warmup: ROM drills, dynamic stretches, 10 back squats with bar, 10 push-ups, 400 m run
WOD:
2 minutes work at each station; 1 minute rest/transition
2 rounds
Max calorie row
Back squat (95#/65#)
Ball slams
Sit ups
Hand Release Push-ups
100m Runs
Cooldown: 5 lunge with twist, 2 min foot smash with ball. stretch
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