Tuesday 11/7/17

cori and amy .jpg

Warm-up:

200 m Row

5 Ring Row

5-1 Inchworm to PU

200m Run

Stretch:  Shoulder stretch on wall, scorpion, quad stretch (1,2,3 stretching for flexibility pic)

Strength:

A.)  Row sprints

6 Rounds

250m @ 2’ pace or lower w/ :15 rest in between

B.)  SOTTs Press

4 x 4 slight increase in weight each round

Conditioning:

AMRAP 6’

6 pull-ups

5 burpees

4 Tire flips

Then:

600 m WB run