Lauren 170215

WARMUP & STRETCH (20)

3 Minutes Bike
3 Minutes Row
10 Bird Dogs w/Row

STRENGTH (30)

Pushing
Every Minute on the Minute For Five Minutes
30" Deficit Ring Support

Every 30 Seconds For Five Minutes
Ring Complex of:
1 Negative Ring Push-up
+
Archer Arm Extensions

CONDITIONING (20)

For Time
0.7 Miles A.B. @ 45+ RPM
30 Barbell Glute Bridges
0.7 Miles A.B. @ 50+ RPM
20 Pike Push-Ups
0.7 Miles A.B. @ 55+ RPM
30 GHD Hip Extensions
0.4 Miles A.B. @ 55+ RPM
30 T-Bar Rows (Wide-Grip)
0.4 Miles A.B. @ 60+ RPM
30 Ring Rows