FUNCTIONAL FITNESS WED 2/1

STRETCHING/ WARM UP

  • 2X30s FROG STRETCH + 10 DOWN DOG TO COBRA FLOW

  • 5/4 CAL ASSAULT BIKE + 4 BURPEES ONTO PLATE
    6/5 CAL ROW + 10 D-BALL SLAMS
    7/6 CAL BIKE ERG + 5 DB UP-DOWNS

AEROBIC CONDITIONING

EVERY 2 MINS FOR 18 MINS

  • A) 16/12 CAL ASSAULT BIKE + BURPEES ONTO PLATE 45 LBS PLATE

  • B) 20/16 CAL ROW + MAX D-BALL SLAMS 20/10 LBS

  • C) 24/20 CAL BIKE ERG + MAX DB WEIGHTED UP-DOWNS 20/15 LBS

COOL DOWN MOBILITY

  • A) 3X2 MIN PIGEON STRETCH/SIDE

  • B) 3X16 ALT. SIDE OPEN LOCUST

peter nguyen