3/31/2022
W.U. 5 Min Group
Core: Bird Dogs
- 25L/25R x Slow and with purpose
Conditioning: Rowing work
- 1000M Row /Rest :60 sec
- 250M Row/ Rest :30 sec
- 750M Row/Rest 2 Min
- 250M Row/Rest :30 sec
- 1000M Row
W.O.D 20 Min Flow
- 10 x DB Flow Presses (2 dumbbells)
- 15 x Leg Lifts while holding the 2 DB’s
- 20 x Hollow Hold
- 25 x Calories any option
- :30 x Low Plank