“Activation”
3 Times through
1:00 - 10 Unweighted Lateral Step Up (Left)
2:00 - 10 Unweighted Lateral Step Up (Right)
3:00 - 30 Hollow Rocks
4:00 - 15 Superman Raises (Hold 2 seconds at top)
5:00 - 10 Half Kneeling Windmill Press (Right)
6:00 - 10 Half Kneeling Windmill Press (Left)
Bike Waves
60 Cal Bike
Rest 4 minutes
60 Cal Bike
Time Cap of 16 minutes.
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