Alternative Athletics: Amateur FGB

Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.

then

3 Rounds
10 Pushups
​10 Situps

This workout format is designed to be rough both abdominally and metabolically.  Push hard.  

WOD
Amateur FGB - 5 Rounds
1 min 10 ft Bear-crawl shuttle
1 min Horizontal Kettlebell Swing @ 25%
1 min Toes-to-Bar
1 min rest
​
Cool Down
2 minYoga - Cobra Position
2 min banded shoulder stretch each side

Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

10 Minutes 
​Box Steps (weight optional)