Wednesday
Warm Up:
500m Row or 20 Cal Bike
2 Rounds:
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch
Mobility:
Hip Mobility
30 sec Frog Stretch
10 Narrow Air Squats
10 Air Squats
10 Wide Air Squats
Skill:
Athletes Choice
Strength:
Rest Day/Make-Up
Metcon:
20 min AMRAP
Team of 2:
400m run/500m row
2 Rope Climbs
6 HSPU
12 alt. Pistols
• partner 1 is running while partner 2 is working on movements. When partner 1 gets back, he/she picks up where partner 2 left off
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