Warmup
Row, Run or Ride 2 min
3x6-10 Glute Ham Raise
3x10 Pushups
3x10 KB V-Ups
Strength
5x10 Good Mornings
WOD - Diane
21-15-9
Deadlift (225/155)
HSPU (Flat)
REC
Reverse Tabata - 4 min. 10 sec work, 20 sec rest.
Assault Bike Ride
Warmup
Row, Run or Ride 2 min
3x6-10 Glute Ham Raise
3x10 Pushups
3x10 KB V-Ups
Strength
5x10 Good Mornings
WOD - Diane
21-15-9
Deadlift (225/155)
HSPU (Flat)
REC
Reverse Tabata - 4 min. 10 sec work, 20 sec rest.
Assault Bike Ride