Columbian Concubines
Obj: Strength, Core
Warmup: 4rds
300m shuttle run
hug mobility
Training:
1) Upper Strength - 5rds
8x heavy dumbell row, single arm 8x on each side
5x pushup - 5m bear crawl, 4x pushup - 5m bear crawl, 3x pushup etc etc
5x dislocates
2) Lower Strength - 5 rds
Leg blaster
6x hip swivels
3) 3rds
Plank Complex 14 each, then 12 each, then 10 each (6 movements)
400 m run
4) 400 meter relay race
5 burpees for winners, 10 burpees for losers
