Thursday, 01.24.19 – Health

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2 rounds as warm-up: 15 light band pass-throughs 15 light band pull-aparts 15m unweighted walking lunges 3 rounds easy w/20:00 cap: 10 alternating light Turkish get-ups 800m row or 600m ski erg or 1600m bike erg or 1 mile Assault/Echo Bike + For completion, not for time: :90 handstand hold :90 med ball bear hug
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Wednesday, 07.20.16 – Training

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)] On a 25:00 running clock – rest remainder of each 5:00 window if you finish early: @ 00:00: 50 row calories or 1
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