Strength
Core & Conditioning:
3 rounds timed!
Row
400 m. Sprint
Weighted V-Ups x 10 heavy
Airdyne
(Bike the same amount of time it took to complete the
previous row)
Strict T2B x 10
Row
600 m. Sprint
GHD Hip Extension x 10
Airdyne
(Bike the same amount of time it took to complete the
previous row)
DB, MB or Plate seated Trunk Rotation x 10 heavy
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