Back From Niagara

We took a road trip to Niagara Falls and Toronto Monday through Friday. Played 18 in a cart on Wednesday and did our share of walking.

Conditioning

4 Rounds

• 1:00 BikeErg
• 15s Transition
• 1:00 Burpees
• 15s Transition
• 30s DB S2OH (25#) + 30s Plate A Jumps
• 15s Transition
• 1:00 65m Suitcase carry (60# DB)
• 15s Transition
• 1:00 Row
• 15s Transition
• 30s Underhand Bent Over Dumbbell Rows + 30s Back Fly (20#)
• 15s Transition
• 1:00 Lateral step-overs (14”)
• 15s Transition
• 1:00 65m Suitcase carry (60# DB)
• 15s Transition

Midline

3 Rounds

• 30s Pike-ups
• 15s Rest
• 30s Windshield wipers (35# plate)
• 15s Rest
• 30s Slow bicycles
• 15s Rest
• 30s DB OH sit-ups (20#)
• 15s Rest