Friday, March 13

Warm-up

:45/:15 x 10

Pushups

Single Arm KB Swings (light!)

Speed Skaters

Lunge/Side Lunge

Hollow Rocks

Strength (pre-WOD)

3x10 (Superset)

Deficit Deadlift

4-Count Flutter Kick

Kneeling Keg Lift

WOD

Every 5 mins for 25 mins:

10 Bike Calories

10 Dumbbell Bench Press - 50/35

Walking Lunge, 15m

10 4-count Flutter Kick

Prowler Push/ Sled Drag, 30m