Tuesday, May 4th

Warmup: Athletes Choice - Run, Row, Bike

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Midline: “Kick Stand” - 2 Rounds

GHD Face Up Plank for 30 Seconds

Single Leg RDL with rear foot on wall (same leg-same arm) 10 Reps each side

Banded European KBS -10 Reps

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Practice: Double Unders

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Strength: Tempo Seated DB Press - (1 Second Up, 2 Second hold, 3 Second up + 1 Regular Rep) 6x3

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WOD: 5 Rounds for Time

15 GHD Situps

10 Push Press 135/95#

rest 3 minutes

50/35 Calorie on Assault Bike

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Endurance: Meet at ECF @ 530 am

25 Minute AMRAP

400 Meter Run

Bounding Box Jumps

20 Ball Over Bar

20 Single Leg Ball Slams