Wednesday, April 14, 2021
Video Brief: https://youtu.be/iEk9Dg8XHSg

Warm Up
3 Rounds
200m Run
10 Knee Hug + Lunge and Twist
10 Single Arm DB Upright Rows (each side)
20 Alterntating Step-Ups
20 Bird-Dogs (10/side)

“Tyrion”
Every 3:00 for 30:00
Alternating Stations

Station #1:
50ft Suitcase Lunges 70/50# (switch arms at 25ft)
20/15 Cal Bike

Staion #2:
20 GHD Sit-Ups or Feet Achored Weighted Sit-Ups (35/25# DB)
200m Run

L3: as precribed
L2: 50/35# + 18/15 Cal Bike, 15 GHD Sit-Ups + 200m Run
L1: 50ft BW Lunges + 15/12 Cal Bike, 20 Abmat Sit-Ups + 100m Run

*Record each interval for time

Midline Accessory
3 Sets
15 Toe to Bar
25ft Seal Walk forward and Back
20 Alt V-Ups
Max Effort Hollow Hold
R: 2:00