Sunday 221023

Warm-Up:0-10
2:00 Bike
30 Leg Swings (15/side)
15 Hollow Rocks
30 Alt Lunges
2:00 Bike

Get Strong: 10-20
For time(10:00 Cap):
10-8-6-4-2
DB Floor Press
Right Arm DB Row
Left Arm DB Row
*use same weight for each movement

Move Steady: 22-50
Every 4:00 for 28:00
300 Row/400m Run/1k Bike
21 Air Squats
15 Hand Release Push Ups

Extra: 51 - 
2:00/side Samson Stretch
2:00/side Pigeon Stretch