3/10/17 Happy Friday

March 9, 2017

 

Warm Up

4oo M. Run

20 Floor Thrusters 

20 Band High Row 

20 Band RDL

 

CoreW0rk: 3 rds (9 min) :60 sec each

V-Ups

Side Plank Hip drop (:30 each side)

Hollow Rock

 

Strength- 1:00 / :15 rest 4 rds 

TRX Pistols (Alt)

TRX Tricep extension

KB SDHP

Resistance Band Bicep Curls 

 

Row Conditioning: "Partners" 

* 2:00 ( 10 rds/20 min total)*

P1 Row for max meters

P2 Max box jumps 

 

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