Thursday, February 25th

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 Legged Toe to Bar

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Strength: Prowler Push + Sand Bag Carry

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WOD: Teams of 2 Athletes

22 down by 2

Calorie Bike

DB Hang Clean & Jerks

DB Goblet Squats

DB Russian Twists

*Can only swap after completing the full number of reps

example: Athlete 1 must complete all of the calories on the bike before Athlete 2 begins and completes all of the hang clean and jerks

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Endurance: Meet at ECF @ 530 am

22 down by 2

Calorie Bike

DB Hang Clean & Jerks

DB Goblet Squats

DB Russian Twists