Shift Day 11-5-2016

Warm-up: Joint Mobility/Dynamic


Every 3 Minutes for 18 Minutes perform the Following

25/20 Cal Airdyne Sprint
8 Double KB Front Squats 53/35
50 Foot Heavy Carry

*Your Heavy carry may be any object or weight you like. If you do not complete a round in the given time frame then return back to the bike at the turn of the round

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)