12 August 2016 12 August 2016
Friday 12 August 2016 '12 August 2016'

Madi1. Warm-up (before class)
Upper Thoracic Mobility
Squat Hold 2:00 (can be KB assisted)
75 Calories on bike or rower

2. Strength
Back Squat – 3×3 @85%

3. WOD
Before the Run, Row for 5 minutes. Start very slow and build to a strong :60s finish. Let heart rate come all the way back down before beginning the Run.
Then
Run 20 Minutes for Distance
Must keep heart rate BPM below 180 minus your age

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