Endurance 4/8/2015

Warm-up

Dynamic Group

Mobility

hamstring, glute, back focus

CFE Strength

4 x 50 m Farmer carry+ 2 burpees

2 x 25 : Air Squat, glute bridge, good morning (bar/wtd) , reverse lunge, sumo squat

Endurance Conditioning

Row 10 cal, 2 burpees, 200 m Run

Row 12 cal, 4 burpees, 400 m Run

Row 14 cal, 6 burpees, 600 m Run

Row 16 cal, 8 burpees, 800 m Run

Row 18 cal, 10 burpees, 1000 m Run

Cash Out:

5 sled pulls (AHAP)

or

4 x 8 GHD back extensions

4 x 8 Hollow Rocks

(Bonus: 2 ME wall sits/ plank holds)