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Wednesday, August 30, 2017

Warmup:
Cardio for 5 minutes
then
Dynamic trainer led warmup
Conditioning:
1000 meter

Row

20 Burpees

to a target

50 cal. air bike
10 Burpees

to a target

500 meter Ski-erg
Technique/

Strength work:

Practice Bar muscle-up (use a band)
or  practice pull-up (kipping)
Midline:
1:00 hollow hold
30 abmat situps
1:00 hollow hold

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