Metcon (No Measure)
DugTrio
3 times each station
4 time through
40 on
20 off
Station 1
Int 1) Hollow Hold
Int 2) Left side Elbow plank
Int 3) Right Side Elbow Plank
Station 2
Int 1) Dual KB Death March
Int 2) Wallball Hamstring curl (banded curl if needed)
int 3) Glute Bridges
Station 3
Int 1) Ski for Distance
Int 2) Row for Distance
Int 3) Bike for Distance
*all for strong pace, the goal is consistency not a sprint and die
