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01.18.17 Tri Sprint Intervals

18
Jan

01.18.17 Tri Sprint Intervals

Warm Up:

Assault Bike or Row x 3 minutes @ a light pace

Into …

Band Assisted Hip Flexor Stretch x 60 seconds per side
Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward

Banded Lateral Walks x 20 reps each direction

At the 10:00 mark, complete:
Three sets of:
5 Jumping Air Squats
10 Air Squats
15 V-Ups
20 Double-Unders

WOD: Tri Sprint Intervals
5 x 4:00 on / 4:00 off
30/20 cal row
20/14 cal bike
max 10m shuttle sprints in remaining time

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