December 27, 2015 Team CFR


1. For time 13min cap
1mile bike (4min cap)
30 burpees (2min cap)
40 wall balls (2min cap)
50 cals row (4min)

2. EMOMx16min (4sets)
min1 10/10 banded glute walk
min2 10 db pull over
min3 Pause squat 5.5.5
min4 rest


“If you do not change direction, you may end up where you’re heading.” – Lao Tzu

Exercises To Strengthen The Hips and Alleviate Back Pain

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