Cal
Nate
Warm-up:
21-15-9
Bike, KB Swing, Sit-ups
Dynamic Stretch
Strength: Back Squat (with pause at the bottom on 1st 2 reps)
10 (4)5
Build weight through the 5 sets of 4 / you must pause at the bottom for 2 counts on the 1st 2 reps.
WOD: IN A BIG WAY
16 min. AMRAP
W/Partner
50 Wallball 20/15
50 KB Swing 45/35
Max Effort Row for Calorie (8 min)
Max Effort Bike for Calorie (8 min)
Both partners working at all times.
Teams must complete 50 Wallballs then 50 KB Swings before going back to Wallballs.
Keep the rower then the bike going all the time.
Teams row for the 1st 8 minutes, then switch to the bike for the 2nd 8 minutes.
Icing:
Deadhang 2 min.