16.4, one more to go!
On your own, ride the Assault Bike for 5 minutes, then 3 rounds for quality:
6 Kettlebell T-spine stretches (5 second hold)
6 Good mornings with empty barbell
6 Goblet mobility squats
1 minute bird dog hold, switch sides every 15 seconds
Workout of the Day
Complete as many rounds and reps as possible in 13 minutes of:
55 wall-ball shots
55 calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post your scores to.