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Wednesday, December 6, 2017

5
Dec

Wednesday, December 6, 2017

Warmup: 2 sets
:30 row
10 light dumbbell Press
10 beat swings/pull-ups
10 airsquats
Metcon:
500 m row
Then
3 rounds for time
10 one arm dumbbell Press
10 one arm dumbbell squats
Switch arms
Then
500 m row
*12 minute time cap*
Practice back extension and glute-ham raise
Midline:
1:00 plank
1:00 side plank each side
:30 suitcase hold
Trainer led stretch

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