9-20-2018

Aerobic Foundation
“Bye Felicia”
2Rnds
1k Row (Substitute: 1000m run, or 50cal Bike) or 800m Ski Erg
60 WB (20/14)
30 Box Jumps (20″ for everyone)

(Rest 5min Between Rounds)

*Scale Reps to 750m / 40wb / 20bx jmp or step up (3-5min rest between rnds)

Core Conditioning
EMOM 8 Min
30sec plank weighted
30sec rest

Recovery:
Foam Roll / SMR