Row 20 minutes
30 second SPRINT
30 seconds Recover
+
2 rounds NOT TIMED:
10 strict pull-ups
20 push-ups
10 overhead squats 45# bar
20 hollow rocks
10 back extensions
20 Russian KB Swings
10 Single Leg KB DL/side
20 Perfect Air Squats
+
20-30 minute area specific mobility
A) On Assault bike
ReplyDeleteB) Done
C) Lax ball on hamstrings, calves, bottom of feet, and glutes. Foam roller on thoracic spine and quads. Runners lunge and pigeon pose.
A) Did the 20 mins on AB
ReplyDeleteB) 20 mins mobility