01.18.17 Tri Sprint Intervals

Warm Up: Assault Bike or Row x 3 minutes @ a light pace

Into …

Band Assisted Hip Flexor Stretch x 60 seconds per side Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward

Banded Lateral Walks x 20 reps each direction

At the 10:00 mark, complete: Three sets of: 5 Jumping Air Squats 10 Air Squats 15 V-Ups 20 Double-Unders

WOD: Tri Sprint Intervals 5 x 4:00 on / 4:00 off 30/20 cal row 20/14 cal bike max 10m shuttle sprints in remaining time