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03.23.17

23
Mar

03.23.17

Warm Up:
2:00-3:00 biking or rowing
then…

Three sets of:
T-Spine Pulse x 8 reps
place foam roller under shoulder blades and grab rig low, arms straight. Pulse the hips up and down
Russian Baby Makers x 10 reps
Band Pass Thrus in Squat x 8-10 reps
then…

Two sets of:
DB skull crushers x 8 reps
DB floor press x 8 reps- lay flat on the ground and press DB weight like bench pressing
WOD
Partner WOD
400m run or row together
Then alternate 12 rounds of
2 strict pull ups
4 ring dips
10 push ups
12 air squats
400m run or row together
*each partner needs to complete full round before tagging in a partner

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