pic courtesy of LukeEvents.com  The 2019 Luke Thunderbolt Cup is upon us!  And this year, we will have an event in the Combat PT Tent.  Sign up with your respective Squadron!

WOD:

3 Rounds For Time:

400 Meter Run

15 Cal Row

400 Meter Run

15 Cal Ski Erg

400 Meter Run

15 Cal Assault Bike

45 Min time cap

Today will be a constant=-moving cardio burn!  Goal is to have a good, but constant speed on your 400M runs, but try to go for mini sprints on the cal work. Do that, and you will make the time cap!

Scaling Options:

Run -> 500M Row each

Cool Down:

Frog Stretch – 2 Min

Video courtesy of SOFlete.  Demo of the Frog Stretch

Thread the Needle pose – 1 min per side

Video courtesy of Group HIIT.  Demo of Thread The Needle Pose