Thursday, March 1st, 2018

Image result for dave castro 18.2
Another obvious clue from Mr. Castro on 18.2. What do you think it will be?

Warm Up
Group Full Body Stretch

2 Rounds:
10 Bird Dogs (Each side)
10 Thoracic Extention on Foam Roller (move PVC from waist to OH)
1 Minute Banded Hamstring Stretch (Purple Band – each side)

Active Recovery Workout – Not for Time (conversation pace)
Row 500m
1 minute bike
10 Shuttle Runs (30ft)
1 Minute Plank
10 Shuttle Runs
1 minute bike
Row 500m

*Anyone not doing the open workouts can treat the workout portion like a normal workout for time (change bike to .5 mile)

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