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Today is a Rest Day for the program.  Here is Your Mobility ...
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Warm-up: 2 Sets Row 500 Meters 25 Banded overhead press 10 Inchworms WOD: For Time 20 Calorie Assault bike 7 Bench press (225/155#) ...
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Warm-up: 5:00 Of related tissue work, then 2 rounds of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs WOD: For Time 21-15-9 ...
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Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts 10 Snatch balance WOD: For Time 20 ...
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Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions WOD: For Time 10 Calorie bike 3 Thrusters ...
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Today is a Rest Day for the program.  Here is Your Mobility ...
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Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Endurance: Assault Bike Hold at 500 watts ...
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Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Endurance: Row 250 Meters 30 ...
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Warm-up: 3 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :30 Inverted hollow hold WOD: "16.4" AMRAP in 13:00 55 ...
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Warm-up: 25 Cal bike Then 3 Sets of: 10/10 Flutter kicks 10 Over and Under arm swings WOD: For Time 15 calorie ...
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