Wednesday 7.14.21

Prep

Equipment required: Foam roller

1) Foam roll: wherever you need it

2) BP Dynamic

3) Rowing Drills

A.

For Time:

40-30-20-10:

Calories Rower

Calories Bike

Walking BW Lunges – total reps

– Goal: Sustainable effort. Nasal breathing.

TIME CAP = 35:00

B.

Glute March

2:00 x max reps.

– Goal: 50+

C.

Hip ER Pails/Rails