9.1.16
Long Interval
3 X 1600m, 2min rest
Then: 5m
10 KB push-up to DL
10 ring rows
CF:
A. General Warm-Up
B. WOD Specific Warm-up
C. 30-20-10
KB Swings (70/53)
Hand-Release Pushups
AbMat Sit-Ups
D. 2 min Pigeon Pose (each side)
-Then-
3 Rounds for Quality
10 Single Leg KB DL (53/35) (each leg)
10 Band Pull Aparts
10 GHD Back Extensions
10 Cal Air Assault Bike
Single Leg KB DL video: https://www.youtube.com/watch?v=bKJtlk71fqc