Thursday

April 14th, 2016

1hr 40min

1. Warm-up:

Basic stretching, foam rolling, mobility, band pull-aparts, activation, etc..

= Complete.

2. 6 Rounds for time of:

30 Calorie Row

20 Calorie Assault Bike

100 Meter Yoke Carry (290lbs.) (2x body weight) 

= 29:06.

Row at 1250-1400cal/hr pace.

Assault bike at 345-400 watts.

Yoke carry ~1:30/100 meters. 

4:50/round x6 rounds! 

3. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

3-minutes of pigeon stretch per leg

= Complete, complete & complete.