Monday, April 19th

Congrats Rob and Nicole on an amazing showing at Traprock 50K

Midline Madness: “Courtesy Kick”

2 Rounds ~ Not For Time

10 Goblet Curtsy Squats

20 Plank-ups

30 Seconds L-Sits with Flutter Kicks on Rings or dip bar

===============================================

Practice: OLY Bar Over-head walking lunge

++++++++++++++++++

Strength: Squat - 5 x 4 Alternating Lunge steps (bar on back) + 4 Back Squats

+++++++++++++++++++++++++++++++++

WOD: 4 Rounds for Time

12/8 Calorie Bike

12 Meter Front Rack Lunge 155/105#

12 Knee to Elbows