Monday: 4/9
The Monday Special: 2 x 12 Min Stations
STATION 1:
In groups of 3: Rower (timekeeper)→ Squats → Swings
150 m Erg Sprint
Sumo squats
Swings
STATION 2:
AMRAP the following –
1 parking lot lap
10 Yellow Bar Dips
10 Yellow Bar Knees to Chest
10 Yellow Bar Push Ups
Finish with 5 min Hip/Lower Body strengthener:
3x Hip C.A.R.s (8 sec all the way around) and 5x Pistol Lift Offs (Hold for 8 sec @ the top) Each Side