Thursday July 13, 2017

Warm Up
General Dynamic Flex

Activation
-Core-
3 sets
:10 Hollow Hold
10x Hollow Rock
:10 Superman Hold
10x Superman
10 Sit Up
Rest as needed between sets


WOD
L1) 3RFT
15 Cal Bike
15 Cal Row
3 Empty Sled Push on turf (down and back is 1)
Rest 3:00 between rounds

L2) 3RFT
25 Cal Bike
25 Cal Row
4 Empty Sled Push on turf (down and back is 1)



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