Thursday, February 21, 2019


3 Sets:

A1. Dragonfly x5; slow

A2. Hollow Rocks x10

A3. Turkish Get Up x3 each arm

A4. Row 100m Hard


"Easy Peasy"

20 min AMRAP:

Run 200m or Row 250m (10 pts)

100' Farmers Walk (10 pts)

20 Sit Up

10 Box Jump + step down

10 Back Extension (Supermans)

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!

start at any station