3 Rounds
Minute 1: 45 Seconds Easy Row
Minute 2: 45 Seconds Banded Drills
Minute 3: 45 Seconds Active Spiderman + Hamstring Stretch
45 Seconds of Work + 15 Seconds For Transition to Next Station
BANDED DRILLS
Round 1: Air Squats
Round 2: Glute Bridges
Round 3: Glute Bridge Walkouts
Mobility
Couch stretch – 1 min each side
Wod – “WOW Air” – For Time
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wall Ball Run (20/14)
Sx
200 M Wall ball Run (14/12)
CTFx
200m Run /100m farmers carry walk - dumbbells to suit
Movement subs
400m run - 28/20 Bike/Increase row to 50/35 cal
200m wall ball run - 100m farmers carry
Row - Equal cals Bike
