Warm Up
3 Rounds
10 V-Ups
10 Good Mornings
10 Cossak Squats
10 Scapula Contractions
10 Shoulder Taps each side (plank)
Workout of the Day
For Time
Run 400m
(wipe down treadmill)
50 Ring Rows
40 Med Ball Cleans
30 Burpees
40 Overhead Surrender Lunges 45/35
50 V-Twists L+R=1 45/35
Run 400m
(wipe down treadmill)
Cash Out
3 min Bar Hang