07262018

CROSSFIT 

A1. Seated single sided bicep curls, 8-10 each armx3; rest :15 sec/rest 1 min

A2. Weighted Russian twist, 12-16x3; rest 1 min

10 push ups (scale up with weighted or band resist) 

10 CTB pull-ups 

Run 400 m@85-90% 

rest 2 min

x4

Banded tricep stretch

10 Floor angels

x2

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ENDURANCE

A. Landmine press, 8 each armx3; rest 1:30 between sets

B. Lying dumbbell flies, 8-10x3; rest 1:30

C. 30-20-10 Sit ups  

Bike :30 sec@50%

Bike :30 sec@85% 

x 12