General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

“Raising the Bar”

30 Overhead Walking Lunges (35/25)

20 Slammers (12/8)

10 Thrusters (115/73)

20 Wall-Ball Push-ups

30/24 Calories Rowed

 

4 rounds for time

Compare to Friday, 08 March 2019

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Reclined Spinal Twist

 

 

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