Saturday 4.27.19

For Time

Run 1 Mile 
Rest 3 Minutes 
Row 1K
Rest 3 Minutes 
Bike 100/70 Cals 

Above & Beyond

Cool Down

1 Minute Down Dog 
2 Minute Straddle Legs Forward Fold 
1 Minute Puppy Dog 

Dumbbell Z press 

5 X 10/Arm

Dumbbell Bent Over Row 

3 X 10/Arm

Heaving Snatch Balance 

Work up to a Heavy Single 

Endurance

3 Rounds 

Run 800M Moderate 
Jog 800M Easy 
Run 600M HARD
Jog 600M Easy 
Sprint 400M
Jog 800M Easy

Gymnastics

3 Rounds 

20 Single Arm Dumbbell Bench Press/Arm
*Moderate to Heavy, but unbroken.
1 Minute Side Plank/ Side 
20 Bent Over Dumbbells Flys 

Chelsea JungComment