08.18.2020
Warm Up
2 sets
60 seconds cardio on bike or row or run 300m
10 Russian KB swings
10 goblet squats
10 goblet reverse lunge alternating 5/leg
10 goblet behind the back good mornings
Primer:
Jog 200m
4 x 50m pick ups- build speed
Running drills: https://www.youtube.com/watch?v=qKawQ2R3C4I
A skip
B skip
C skip
WOD
"Red Solo Cup"
5 RFT
20/15 cals row or 15/12 cals bike
400m run
Rotational Core Finishers
2-3 Sets
20 Straight Arm KB Russian Twists https://youtu.be/Vi7GimOTXiU
10 Half Kneeling KB Chop and Lift/side https://youtu.be/Psmkt_Tft5E
5 Tall Kneeling KB Windmill/side https://youtu.be/wUDvYP0U9Yg