Warm up
2 rounds
Bike 2:00
1:00 Straddle stretch hold
10 walking good mornings
:20 sec quad stretch holds
Straight Leg Sumo DL
Every 1:30 x 6 Tempo 3-1-1
-6 DL (slow 3 Count lower 1 count pause 1 count up)
-10 Rear Lat Raises (2-5lb plates)
Workout
400m Run
21-15-9
-DB Sumo Squats #35
-DB Tricep Extension + reverse Curl #35
Row 500m
21-15-9
-Single Arm Spartan Burpee
-Tricep Push up’s
Bike 20 cals
Stretch!!
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