26 August 2016 26 August 2016
Friday 26 August 2016 '26 August 2016'

rudy“On Fridays we run!”

1. Warm-up
Frog Pose 3:00
Floss Hips
2 Steady Rounds
20 Calorie Row
20 Russian KB Swings

2. Strength
Back Squat – 3×3 @90%

3. WOD
Before the Run complete a 5:00 Row, gradually upping the pace until the finish. Let heart rate come all the way back down before starting the Row
Then
Run 30 Minutes for Distance
Must keep heart rate BPM below 180 minus your age

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