Wednesday 10/18/17

Warm-up
2rnds
Cossack Squats x 5-8/leg (use light KB in front rack if manageable)
Single Leg Glute Bridge off floor x 8-10/leg
Lateral Band Walk x 10/side
Lateral Duck Walk x 10 side
+
Warm-up movements below

A1. Dumbbell Death March; 20 steps x 3 sets, rest 45sec
A2. Tempo Push-Ups @2111; 10-15 reps x 3 sets, rest 45
A3. Russian Step-Ups (24-20”/20-16”); 10/leg x 3 sets, rest 45
A4. Plank from Elbows; 45 seconds x 3 sets, rest 45sec

Choose an option below:
B1. For time:
Run 800 Meters
Row 1000 Meters
Run 800 Meters

B2. For time:
Assault Bike 40/30 Calories
Run 800 Meters
Assault Bike 40/30 Calories