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01.05.17

5
Jan

01.05.17

Warm Up:
Partner Up and switch after each row
Partner A: row or bike 250m
Partner B: side step ups on a box
Partner A: row or bike 200m
Partner B: V-ups
Partner A: row or bike 150m
Partner B: DB seated strict press

Primer:
3 sets of
single arm DB rows x 8 -10 reps
reverse snow angels x 15 reps
-flat prone with 2.5# plates and do snow angels- tuck shoulders down

WOD:
4 Rounds
3:00 running clock
20 cals
then max reps of KB swings 53/35/wall balls 20/14
odd mins- assault bike and KB
even mins- row and wall balls
2:00 rest
record max reps

airdyne

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