08.14.2018
Warm up:
3 rounds
Run 200m
10 alternating single leg flexion (hold stretch 5 sec)
10 strict knee raises
10 Sumo deadlift high pull with KB
10/side Clamshell
Conditioning:
For time (CAP 20:00)
400m walking lunges
Finisher:
Tabata alternating 5 rounds each:
Plank hold
Russian twist (with LIGHT weight or no weight)
Russian KB swing
Recovery:
- Bretzel 2:00/
- Ball tack & floss 2:00/