Michell and Laura, GETTING AFTER IT!!!!
Warm-up:
Jog 400m followed by
2 Rounds of 10 Walking Lunges, 10 Side Lunges and 15 Air Squats
Dynamic Stretch
Strength:
Back Squat
5 Sprints
20/80%
WOD: GET AFTER IT
For Total Reps
3 rounds
1 min. Max Effort – Row for Calorie
1 min. Max Effort – Barbell Z Press 45/35
1 min. Max Effort – Roll-ups
1 min. Max Effort – G2OH w/Plate 45/25
1 min. Rest
Icing:
Tabata Handstand Hold / Plank
VMO Squat 15 Reps