WORK CAPACITY
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Warm Up: 3 Rounds of
100m Run
10x Push Up and Renegade Row Complex 5/5 @ 25lbs
10x Back Extensions
Frog Stretch
1) 10,9,8,7,6,5,4,3,2,1 reps for time of
2x KB Swings @ 24kg
Ankles to Bar
2x Push Ups
2x Seated Russian Twists @ 25 lbs
50m Run
2) 4 Rounds of
10x Superman Extensions
60 sec Ab bridge Complex
Foam Roller
A lot of core today. We are still feeling it from the last few days, but it will work it self out once we start moving.
