Thursday 

May 26th, 2016

1hr 40min

1. Warm-up:

Foam roll lats & thoracic spine (10-15min)

Then 3 Rounds of,

15 Air Squats

10 Back Extensions 

:30 Seconds of Handstand Hold

= Complete. 

2. 5 Rounds for time of:

15 Calorie Assault Bike

6 D-Ball Cleans (100lbs.)

15 Calorie Row

6 D-Ball Cleans (100lbs.)

= 15:44. 

Assault bike 370-450 watts (:40-55sec/15cals). 

Row 1250-1400cal/hr pace (:42-48sec/15cals). 

D ball cleans AFAP (:30-40sec/6 reps).

3:08/round x5 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.