Thur – 26/9/19

Warm Up

Alternating with a buddy

  • 30 sec easy bike
  • 30sec glute bridges
  • 30 sec Moderate bike
  • 30 sec single leg glute bridges
  • 30 sec fast bike
  • glute bridge walk outs

2 min Double under/skip practice

WOD – “Double dare” – For Load

On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike/Row
50 Double Unders
5 Deadlifts

Build in Deadlift weight

Midline

3 Rnd

  • 10 Hollow rocks
  • 30 sec plank

Cool Down

  • Foam roll Hamstring
  • Foam roll Calves
  • Foam roll quads

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