Thursday

April 7th, 2016

1hr 45min

1. Warm-up:

Foam roll, push-ups, band pull-aparts, activation drills, stretching, etc.

= Complete. 

2. 10 Rounds for time of:

Row 500 Meters 

10 Burpees Over the Erg

= 23:59.

Row average split 1:55/5k.

Burpees over the erg AFAP.

Zero transitions. 

2:21/round x10 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 anterior shoulder stretch per arm

= Complete, complete & complete.