Sat, Apr 14, 2018

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Barbell Lunges
• 3 sets at 10 reps AHAP

Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#

Conditioning
20 min Alternating EMOM:
• Even min: Max Row (meters)
• 
Odd min: 10 Air Squats + 10 Push-ups

For the first minute, row as many meters as possible. The next minute, complete 10 air squats + 10 push-ups and rest in the remaining time. Repeat this until the time is up. Score is total distance rowed in meters.