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FRIDAY 160708

Warm-up:

Run or Row or Airdyne

Crossover Symmetry

15 Hollow Rocks

10 Dive Bomber Push ups

15 High Box Step Ups

Samson Lunges Down

Bear Crawl back

20 KB swings Medium weight

15 Squats

 

Strength:

Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

Then

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

 

WoD:

For time:

40/30 Calories of Assault Bike or Rowing
30 Thrusters (115/75 lbs)
20 Box Jump-Overs (24″/20″)

 

Mobility:

Roll Posterior

Lax to Glutes

Mash Quads

 

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