3-21-19 conditioning/recovery

warm up

3 rounds

• lunge twist & hold for 15 secs (each side)
• leg swings (each side)
• 4 down dog/up dog

workout

8 rounds of 45 secs work/20 secs rest :

• sled drag
• plank holds/sit ups/hanging knee raises *alternate ab movement each round

8 rounds of 45 secs work/20 secs rest :

• rowing
• ball slam

8 rounds of 45 secs work/20 secs rest :

• jump rope
• burpees

**rest 2-3 mins between each set of workout