Philip, Tami and Dave
Warm-up:
500m Row
2 Rounds of 15 KB Swings, 10 Goblet Squat, 10 KB Snatch
Dynamic Stretch
Strength:
Back Squat / Ring Dips
(10+8)3
WOD: LICKETY SPLIT
2 min. Max Calorie Bike
6 min. AMRAP
7 Burpee Lateral Box Jump Over 24/20
14 Alternating DB Snatch 50/35
2 min Max Calorie Bike
6 min. AMRAP
7 Burpee Lateral Box Jump Over 24/20
14 Alternating DB Snatch 50/35
Score is total Calories and Reps over the course of the 16 min.
Icing:
Mobility: Seated CrossShin 2 min ES