Workout of the Day: 03-11-15 Wednesday

Warm Up

Rowing & Running

Skill

1a) 3x 45” (seconds) – Hollow Hold

*rest 60 seconds

1b) 3x 30 – Hanging Flutter Kicks

*rest 60 seconds

1c) 3x 45” – Arch Hold

*rest 60 seconds

Conditioning

4 RFT:

30 KBS (53#/35#)

Run 200m 

10 Burpee OTB Jumps (24”/18”)

*20 minute cap