WARM-UP
2 ROUNDS
1:00 RIDE/SKI/ROW
4 BODYWEIGHT KANG SQUATS
8 ALT. GROINERS W/ T-SPINE ROTATION
10 ALT. PUSH-UPS W/ ROTATION
16 HOLLOW ROCKS
INTO…
2 ROUNDS
:45 BIKE
10 MED. BALL FRONT SQUATS
5/5 ANKLE FLEXION*
10 MED. BALL PUSH PRESS
5 CAT/COWS
*WITH THE TOES AGAINST A WALL OR POST ON THE RIG, DRIVE THE KNEE TOWARDS THE WALL/RIG. EVERY REP, PULL THE FOOT AWAY AND CONTINUE DRIVING THE KNEE FORWARD. MAKE SURE TO KEEP THE WHOLE FOOT ON THE GROUND - HEEL AND ALL.
STRENGTH
ON AN 18:00 RUNNING CLOCK….
BUILD TO A 5-REP HEAVY FRONT SQUAT
WORKOUT
ON A 12:00 RUNNING CLOCK…
5 ROUNDS
10 BURPEES
20 WALL BALLS (20/14)(14/10)
THEN…
MAX CAL BIKE/ROW/SKI REMAINING TIME
(SCORE IS CAL)