Warm Up
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
– into workout prep –
2 rounds
200m Bike Erg
100m Run
* First round easy, 2nd round moderate
Casino Royale
For Time:
Row OR 150/100 Calorie Assault Bike
1600m Run
Row OR 150/100 Calorie Assault Bike
– 30:00 Time Cap –
Accessory
3 sets
10 Bird Dogs
20 Cossack Squats
Casino Royale
For Time:
Row OR 150/100 Calorie Assault Bike
1600m Run
Row OR 150/100 Calorie Assault Bike
– 30:00 Time Cap –
