2 rounds
5 cal ski
5 single leg hip circles forward/backward each side
15 air squats
Every 3 min for 4 rounds
5 single leg dbl db bulgarian split squats per leg, 50#s
8 single leg stability ball hamstring curls per leg
12 rower plank pikes
14min cap
5 rounds for time
15 plate overhead walking lunges 45#
150m run
10 deadlift 205#
Time: 11:11 ub
Core
3 rounds
15 GHD back extensions
30 sec plank hollow hold 15#
20 handstand shoulder taps
15 min z2 bike
53 rpm avg
128 cals
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