7
Apr
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)