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January 3, 2019 by thao

1/4/19 QuickFit

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Warm Up (4 Mins)
2 Rounds of:
:30 Seated Hip Rotations
:30 Bird Dogs
:30 Thoracic Rotation (Right)
:30 Thoracic Rotation (Left)

Intervals (6 Mins)
Row Tabata
:20 Sprint/:10 Rest
-then-
2 Min Recovery Row

Metcon: 16 Min Cap
50/35 Cal Row
50 Goblet Squats
30 Slam Balls
50 Goblet Squats
50/35 Cal Row

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