STRENGTH / FOUNDATION
12X1:00:
1) 10/10/10 T-Y-W
2) 20 SCORPION
3) :30 PLATE SQUAT HOLD
WOD
20:00: CAP:
500-400-300-200-100-200-300-400-500M ROW (BIKE .6-.5-.4-.3-.2-.3-.4-.5-.6)
50-40-30-20-10-20-30-40-50 MOUNTAIN CLIMBERS
25-20-15-10-5-10-15-20-25 MED BALL RUSSIAN TWIST 20/14
COOL DOWN
HOMEWOD
12X1:00:
1) 10/10/10 T-Y-W
2) 20 SCORPION
3) :30 PLATE SQUAT HOLD
400-300-200-100-50-100-200-300-400M RUN
50-40-30-20-10-20-30-40-50 MOUNTAIN CLIMBERS
25-20-15-10-5-10-15-20-25 ALT. V-UPS