Wednesday 6.05.19

Buy in: 8 reps cat/cowmel, bird dog, hip thrusts. Pigeon. Spiderman lunge. Captain morgan.

Thrusters 5 sets of 3 reps progressive loading.

Sprint

15 calories Bike or 250 meters Row

15 thrusters 53/75

Rest as needed between efforts.

5 efforts.

record the time of each round.

Mike Alley