Tuesday.May 23.2017

Warm  Up

400m run 

10 arm circles each way 

10 leg swings each way 

10 squat thoracic rotations 

10 groiners w/ a pause 


3 rounds for quality


250m Row 

10 pull ups (strict if using a band) 

25 push ups (should not take much more than a minute) 




3 sets for time 


500m row 

30 air squats 

15 burpees AFAP 

*rest as needed between sets (be able to get your breaths back to 5 or less in 20 secs)