Thursday “Open Prep” March 23th 2017

Warm Up

Row/bike Before Class for 3-5min

AMRAP 10
Row 200
Bear Crawl 20

Strength  (20 Min)

At your own pace for 20 min:

1-2 Rope Climbs (1 legless + 1 Regular, option)
20 sec Push Up Plank
20 Perfect Air Squats (Form focus, not intensity)
Hollow Hold 20-30 sec
Arch (superman) Hold 20-30sec

WOD

AMRAP 14 min

Row 1 min @ 2K Pace
20 Ball Slams 14/20
10m DB Bear Crawl (u choose weight on DB’s)