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11/22/2016

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Warm Up:

10 min:

  • 8 Single Leg Squats to Box/Bench
  • 10 x Shoulder Raise Complex
  • Ring Handcuff stretch x 30 sec
  • 10 X Band Walks/direction

W.O.D.

2 sets – 30 sec ON/OFF:

  • Bike
  • Battle Ropes
  • Row
  • Wall Balls
  • Lateral Box Jump Overs
  • Sandbag Clean & Press
  • Hip Extensions
  • Burpee Pull Ups
  • Push Sled
  • Ring Rows

Cashout: 

2 sets – Tabata:

  1. Shotguns
  2. Seated Russian Twist
  3. Hollow Hold
  4. Sit Ups