Wednesday Oct 30, 2019

Wednesday Oct 30, 2019

  • Warmup
    • 30 Seconds 
      • Easy Shuttle Runs 
      • Quad Stretch 
      • Knee to Chest 
      • Walking Samson 
      • Easy-Moderate Shuttle Runs 
      • Straight Leg Kicks 
      • Side Lunges 
      • Walking Spidermans 
      • Moderate Shuttle Runs 
      • Cradle Stretch 
      • Inchworm to Push-ups 
      • High Skips 
      • Moderate-Fast Shuttle Runs 
      • Side Shuffles 
      • High Knees 
      • Butt Kickers
  • Movement review
  • Rehearsal
    • 1 Round 
      • 4 Shuttle Runs 
      • 4 Calorie Bike
      • 4 Calorie Row
  • WOD “Tri Sprint Intervals V2”
    • 5 Rounds: 
    • AMRAP 4:
      • 30 Shuttle Runs (10 Meters) 
      • 20/15 Calorie Assault Bike
      • Max Calorie Row
    • Rest 4 Minutes Between Rounds
  • Mobility
    • Banded hamstring flossing
    • Banded hip in extension

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