Monday 9/18/17

Warm-up
2-3rnds

Cossack Squats x 5-8/leg (use light KB in front rack if manageable)
Single Leg Glute Bridge off floor x 8-10/leg
Lateral Band Walk x 10/side
Lateral Duck Walk x 10 side

A1. Back Squat; 6-8 reps x 4 sets, rest 90sec
A2. Single-Arm Dumbbell Row; 6-8/arm x 4 sets, rest 90sec

B. For time:
1000 Meter Row, 1200m Run, or 2500m Bike
100 Wall Ball Shots (20/14 lbs)
1000 Meter Row, 1200m Run, or 2500m Bike