General Warm-up:
Bike 2:00
10 Spiders
10 Push-ups
Row 2:00
10 Sit-ups
10 Squats
Ski 2:00
10 Ring rows
10 SP w/T’s
Run 300m
Endurance:
Row 250m
Rest 1:00
Row 500m
Rest 2:00
Row 750m
Rest 3:00
Row 750m
Rest 2:00
Row 500m
Rest 1:00
Row 250m
For total sprint time
(Sprint time = total time – 9:00 of rest)
Strength:
4-4-4-4 @ 80% 1RM
Front Squats
Specific warm-up:
7 @ 25%
6 @ 40%
5 @ 55%
5 @ 70%
Mobility:
Quad smash
Reclined spinal twist
Twisted cross
Post results and experiences to comments
12:33 sprint time
Got my 3rd round of prolo this afternoon so opted out of lifting.
Fun night class!! Good to see you tonight Kelsey sis!❤️
13:41 sprint time
FSQ 4×4 @135# (80%)
LOVE WODn with my sis!!!! We have missed you!!!❤️❤️
sameee!!! missed you so much
NTFS:
250 1:00.1
500 2:14.1
750 3:30.3
750 3:23.6
500 2:15.6
250 1:02.2