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 Strict Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch
Core:
Tabata Side Planks
Each Side
Skill:
Athletes Choice
Strength:
Rest Day/Make-Up
Metcon:
Team of 2:
Buy in: 1600m run (total) relay style
180 DU
90 OH walking lunge (45/25)
45 pull ups
25 GHD sit ups
Buy out: 800m run relay style
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