Tuesday, April 4, 2017

170404

5 rounds:
5/5 bird dogs
5 hand release pushups
5/5 marching glute bridges

Bench press 4 x 4-6
Pistol 4 x 4/4

Metcon
Option 1:
"Flight Simulator"
12 min cap
5-10-15-...40-45-50-45-40.....10-5
Double unders
All sets must be unbroken.
All sets must be done as written (i.e. stop after 5. Stop after 10, etc).

Option 2:
AMRAP 12
Bike .5 miles
50 kb swings
Bike 1 mile
45 swings
Bike 1.5 miles
40 swings
Bike 2 miles
35 swings
Etc.