Monday 8/13

Mobility:

Roller – Back, Quads

+

20 PVC Pass Throughs

+

Couch Stretch

Warm Up: 3 Rounds, Increase pace each round

:15 Bike

:15 Row

10 Walking Lunges

10 Lunge Jumps

5-10 Push Ups

WOD: Get faster each set

4 sets, :30 on, :30 off of:

Bike for Cal

rest 5 Minutes

4 sets, :30 on, :30 off of:

Row for Meters (10m = 1 rep)

rest 5 minutes

4 Sets, :30 on, :30 off

Alternate - Lunge Jumps and Push Ups

(rest 5 minutes between WOD and 400's)

Not for score: 3 sets

Run 400m, at consistent pace

rest 2:00 between sets

Cool Down: 3 Way Hamstrings