Tuesday, February 23rd

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: Banded Tricep Push Downs

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Strength: Seated DB Press 6x6

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WOD: 15 Minute AMRAP

8 Ring Pushups

18 Calorie Row

28 Situps

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Endurance: Meet at ECF @ 530 am

2 mile run —> 30 seconds sprint/ 30 Second Rest :)