Thursday 7/19/18

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) For Time:
400 m Run
15 V-ups
20 Jump Squats
600 m Run
15 V-ups
20 Jump Squats
800 m Run
15 V-ups
20 Jump Squats
600 m Run
15 V-ups
20 Jump Squats
400 m Run

C) EMOM For 12 min Do:
Min 1 – Z Press x10
Min 2 – Bent Over DB Reverse Flye x8-10 @31×1
Min 3 – REST