General Warm-Up
Two rounds:
10 Calorie Assault Bike
20 Monster Walks (Forwards)
20 Monster Walks (Backwards)
20 Monster Walks (Left)
20 Monster Walks (Right)
10 Banded Good Mornings
Set up the hardware for Bulgarians, and have members do 1-2 sets without any weight
A.
Five sets:
Bulgarian Split Squat x 8-10 (no tempo but heavier than two weeks ago)
Rest 30 seconds
Ab Wheel Roll-outs x 12 reps
Rest 30 seconds
B.
Three rounds for time:
500 Meter Row
400 Meter Run
Goal: < 12:00
Time Cap: 15:00