Wednesday, Oct. 19, 2016

Warm up
200 rope turn
2 laps
hi knees ➡️
butt kickers ⬅️
back twist
pvc
leg swing

A- Agility/Cone drills

B- 8 rounds
10 KB swings 53/44
1:00 elbow plank
rest 1min

C- Tabatha row
4:00 of 20sec max effort/10sec rest

Cash out
2x max effort hollow rock, rest 1min in
between