STEPHEN
Warm-up:
Row 30 Cal > Bike 30 Cal > Dynamic Stretch
Strength: Split Jerk (Off the Floor)
10 Warm-up reps then
3 Reps EMOM for 10 min.
Get as heavy as you can while working off the floor.
WOD: IVY or OAK
Today you get to pick your poison……..With the limited number of bikes it’s either IVY or OAK. Make that bike your friend.
IVY
For time:
200/150 Calorie Row
Start with and complete 5 burpees EMOM until you complete the Row.
Burpees should be done to standard. Chest must be incontact with the floor at the start of the burpee and hands must clap above the head with feet off the ground to finish the burpee.
OAK
For time:
200/150 Calorie Bike
Start with and complete 5 Slamball (40/30) EMOM until the completion of the Bike.
Icing:
Foam roll your backside.