Warm up goood. run, bike or row for 5 min. Follow up with butts, knees,
inch worms and bears followed by head to toe. Make sure the
shoulders are ready.
So, I now realize that our fitness assessments are today. So.... do this on the following shift.
Part 1
3 Rounds
10 Pull ups
10 squats
10 back ext
Part 2
4 Rounds
1 min row
1 min rest
1 min push ups
1 min rest
1 min single arm farmers carry (switch arms half way)
1 min rest
1 min run/ walk on treadmill at max incline
1 min rest
1 min step ups (with sandbag for an upscale)
1 min rest
Alt Wod
Same as above but 3 rounds
