March 28, 2017
Warm up: 400m row/run, then 2 rounds: 1 length inch worm 1 length walking lunge 10 hollow rocks 10 jump […]
March 27, 2017
Warm up: 1 Round, 30sec ea: Shoulder rotation & dowel passover Air squat Leg swing left Leg swing right then […]
March 26, 2017
Warm up: 600m run/row, then 2 Rounds: 15 Siff leg KB deadlift 15 Goblet squats 10 Wall press (L+R) 10 […]
March 23, 2017
Warm up: 800m run OR 800m row OR 40cal bike Mobility: 10:00 cap: 1. Super front rack 2:00 / 2. Hip […]
March 22, 2017
Warm up: 2 Rounds, 30sec/ea: Air squat Cossack squat (low transfer) Bird dogs Supine scorpion Mobility: 10:00 cap: 1. T-spine smash […]
March 21, 2017
Warm up: 800m run OR 800m row Mobility: 10:00 cap: 1. Banded bully 2:00/ 2. Clam shells 3x 12 Conditioning: 40:00 […]