Thursday, February 22, 2018


3 Sets
5 Dragonflies (slowly)
10 Hollow Rocks
6 Turkish Get Up (3 each arm)
Row 100m (hard)


25 min AMRAP
Run 200m or Row 250m or 20 Cal Airbike
100' Farmers Walk
20 Sit Ups
10 Box Jump + step downs
10 Back Extension
rest 30 sec after each set

F goal is to get similar splits
P/S goal is to increase output each set -
not to go out too hot & keep it Aerobic!

NOTE: Start at any station