Monday – 12/18/17

Warm-up
Hip Cross-Over
Scorpion
Forward Lunge-to-Instep
Lateral Lunge
Knee Hug
Hip Cradle
Heel Toe Drop Lunge
+
Shoulder opener of choice by coach (2min/side)

Workout
Five sets of (40min):
90sec of Rowing (for Calories)
– 30sec of Rest
90sec of Kettlebell Swings (for max reps) (70/53lb)
– 30sec of Rest
90sec of Assault Bike (for Calories)
– 30 seconds of Rest
90sec of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
– 30sec of Rest

Score= row cals + KBS + AB cals