Tuesday, June 19th 2018

4min Easy Assault
4min Easy Row
4min Easy Ski (or Run)
4RFT:
35 Double Unders
8 Burpees
8 TTB 

x3 sets
+
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=6yef5dangSs
C1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds
C2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds 

1st set - 4:20

2nd set - 4:15

3rd set - 4:21.....last set was the fastest, i had to move equipment around and my transitions we farther apart. Al burpees are jump to touch 6"

running is feeling good, I'm trying to run slow, my "easy" runs are 800m for the 4min. 

Completed all movement work