2 rounds not for time
30 arm circles forward and backward
30 touchdown arm swings ( 15 for side )
3 upward and down dog
10 holds focused on shoulders.
5 pushup walk outs
200 mt Jog
SKILLS
Pose Running
CONDITIONING
Bike : “Hill Sprints” Go every two minutes, 20 sec. all-out effort, Perform until pace or form deteriorates
Run : “Hill Sprints” Go every two minutes, 20 sec. all-out effort, Perform until pace or form deteriorates
*Recommended range 8 – 15 maintaining distance
*Biking can be adjusted with big chain ring,