Saturday, June 9, 2018

WARM-UP:
5x
1:00 bike (medium pace)
15 air squats 
20 walking toe taps 

CONDITIONING:
Advanced
3 rounds for time 
200-meter run 
10 push presses, 115#/85#
20 incline push-ups 

Intermediate
3 rounds for time 
200-meter run 
10 push presses, 95#/65#
15 incline push-ups 

Beginner
3 rounds for time 
100-200-meter run 
10 push presses, 10# dumbbells-55# barbell
10 incline push-ups 

ACCESSORY
Advanced
5x
20 leg lifts over pad
20 sit-ups 
30-second triangle pose each side

Intermediate
4x
20 leg lifts over pad
20 sit-ups 
30-second triangle pose each side

Beginner
3x
10-20 leg lifts over pad
10-20 sit-ups 
30-second triangle pose each side

MOBILITY:
Yoga

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