Wednesday

December 27, 2017 Kendra

Warm up:
500m Row/20 Calorie Bike/400m Run
DROMS

3 Rounds:
10x Single Unders
10x Skiers
10x Bells
10x Crossovers
10x Double Unders

:30-:60 Dragon Hold
:30-:60 Pigeon
10x Lower Back Twist
Roll Mid Thoracic & IT Bands

Mobility:
Test Front Rack Position before and after you roll out
Front Rack Tricep Rollout –https://youtu.be/lWkB7uxVEmE

Strength:
Front Squat
8×2 Work to Heavy

Metcon:
“Death by Burpees”

Accessories:
Feet elevated Ring Rows
5×10 (Attempt unbroken, rest as needed)