Warm-up
:45 Row/Bike/Run/Versa
12 Banded Lateral Walk e/s
20 Banded Glute Bigde ups
30 Flutter Kicks total
Then…,
30min. Running Clock:
10 Alt. Back Rack Lunges (Heavy As Possible) 5 each leg
immediately into;
10 BB Single Leg RDL (Heavy As Possible) 5 each leg
immediately into;
12/9 Cal Assualt Bike Sprint
Rest 90sec.
Then..,
12 min to finish…
21-15-9
Wall Balls 20/14
T2B/V-Ups
Immediately into…
9-15-21
Slam Balls 30/20
Ab Mat Sit-ups
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