093017

Intervals

Stretch and Roll

3 Rounds

15 Hanging Pike Ups

15 6# Russian Twists

Ladder

3 20 Forward

3 20 Side

3 20 Forward In/Out

3 20 Side In/Out

3 20 Hops (left really hard to plantar flex/jammed up)

Rower

550m 01:40:1

03:00 Rest

300m 01:00:1

03:00 Rest

200m 00:39:5

3 Rounds

3 Headstand to Forward Roll

3 00:08 Pull Up Hold + 00:08 PU Eccentric

Still 04:00

Assault Bike was Broken

Stretch

Chocolate Smoothie