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Wednesday 10.4.17

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Run bike or row x 2:00

Foam roll you legs
Pigeon pose
Couch stretch

Warm-up
Calories x 15/10
Walking lunge x 10 per leg
Inch worm x 5
Calories x 15/10
Air squat x 10
T2b Pike kip x10

Rx1
Three rounds
Round 1 – as many reps as possible in 3 minutes
Round 2 – as many reps as possible in 6 minutes
Round 3 – for time

Medball run x 200m
Wallball x 30
Burpee x 25
Hanging knee up x 20
Push-up x 10

Rest 3 minutes between rounds

Rx2
Three rounds
Round 1 – as many reps as possible in 3 minutes
Round 2 – as many reps as possible in 6 minutes
Round 3 – For Time

Medball run x 250m (20/14#)
Wallball x 30 (20/14#)
Burpee x 25
Toe 2 bar x 20
Strict handstand push-up x 10

Rest 3 minutes between rounds