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