1. Warm-up
Floss Hips if you come early
Frog Pose 2:00
2 Steady Rounds
20 Calorie Row
20 Russian KB Swings
2. Bitch Work
Before the Run complete a 5:00 Row, gradually upping the pace until the finish. Let heart rate come all the way back down before starting the Row
Then
Run 1 Mile for Distance or
Must keep heart rate BPM below 180 minus your age
3. Met-Con
5 Rounds for Time:
20 Push Ups
100ft Walking Lunge Steps
4. Gymnastics Accessory
“Air Squats” with a vest
Every other minute for 4 rounds
25 Squats
Vest needs to be heavy enough to make all rounds hurt, but light enough to keep speed the same each round. Choose wisely.
5. Strength Accessory
Glute Ham Raise
3 Sets to Failure
20 Rep Cap Per Set
Rest 2 Minute
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