14 APRIL 2014

Friday April 14, 2017
MOBILITY: voodoo shoulder & elbow
STRENGTH: 
30 sec Hollow Hold
30 sec Arch Hold
x5
PREP:
Saddle Eagle
Fragon
Extended arm Lizard
Standing Straddle 
WOD: 39 mins 
"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 3 mins between rounds

FIT OVER 55
STRENGTH:
30 sec Hollow Hold
30 sec Arch Hold
x5
WOD: 28 mins 
"Tri Sprint Intervals"
4 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 3 mins between rounds

TEENS:
STRENGTH: 5 mins
30 sec Hollow Hold
30 sec Arch Hold
x5
WOD: 39 mins 
"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 3 mins between rounds

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