Tuesday, February 16th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: Hangman Hell

2 Rounds of

10 second Hanging L-Sit + 10 second Hanging Tuck Holds + 10 seconds Hanging L-sit Flutter kicks (Cannot come off bar between movements = 30 seconds of work)

GHD Hip Extension x 20

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Practice: Single Leg Hip Thrusts

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Strength: kneeling - Single Arm DB Press 4x10 (on each arm)

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WOD: 4 Rounds for Time

10 DB Push Presses 55/30’s

20 Calorie Row

30 Situps

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Endurance: Meet at ECF @ 530 am

Minute 1 - 10

AMRAP of

10 Burpees

10 Box Overs

10 10-Meter Sprints

Minute 11-20

AMRAP of

20 Ball over Bar

20 GHD Situps

20 10 Meter sprints

Minute 21 - 30

AMRAP of

30 Mt Climbers

30 Calorie Row

30 10 Meter sprints