MONDAY

Strength Development:

Hip Extensions

5 sets @ 2 minutes

5 – 5 – 5 – 5 – 5

Stimulus:

·   Add weight each set

·   Full extension of hips

Partner WOD

4 Minutes/Station for Max Reps/Calories:

30 Second transition

·   #1 Rower (15/10 cals)

·   #2 Dead-ball Ground-to-Shoulder

·   #3 Ski-Erg

·   #4 Sit-ups

·   # 5 Erg-Bike

Stimulus:

·  Consistent pacing

·  Calories completed on 15/10 rotation