july-23-2015 |
view on CFSD site
Mobility
● 10min to lower back both stretching and rolling out
MCR/Core
● 5-10min Planche Drills
Conditioning
23min AMRAP
400mRun/500mRow/2min Bike
10 ShootThroughs
30Sec Plank Hold -elbows
20 OH Lunges w/ plate, walking or backstep athlete choice