5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
10 Air Squats
10 Sit ups
Start with 50% Front Squat
Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute
If your 1 rep max is under 100# go up 5# total every minute
Compare to 9/9/19
10 minute stretches Hamstrings and Hip flexors
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.
Row 1000 Meters
GHD Sit Ups
808 4th Ave N