Wednesday – 12/13/17

Warm-up
Iron Cross x 10
Rollover to Vist x 10
Single Leg Glute Bridge x 10/leg
Serrano Wall Squats x 3-5 reps
Side lying wall abductions x 15/leg
Quadruped Y-holds w/15sec hold x 4/arm
+
Back Squat warm-up

Workout
A1. Back Squat; 8-10 reps x 3 sets, rest 60
A2. Nose-to-Wall Handstand Hold; 45-60sec x 3 sets, rest 60
A3. Side Planks; 30sec/side x 3 sets, rest 60

B. In teams of three, row as many meters as possible in 12 minutes:
Set the Rower for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.