CAT
WARM-UP:
1/2 Tabata KB Swings, Goblet Squat, Sit-ups
Dynamic Stretch
STRENGTH:
ATG OH Split Squat
(8)5
R+L=2
Elevate the front foot in order to get the hamstring to the calf/achilles.
If you are not able to complete these in the OH position use the front rack position.
WOD: POWER STROKE I
For Time:
Row for Calories
60 cal – Hollow Rocks – 45 cal – T2R – 30 cal – T2B – 15 cal – GHD Situps -10 cal (Men)
40 cal – Hollow Rocks – 30 cal – T2R – 20 cal – T2B – 10 cal – GHD Situps – 5 cal (Women)
Number of reps for the movements between the calories is the number of strokes it took to row the prior calories.
ICING:
Couch Stretch 2 min Each Leg
KOT – Tib Raises 20 Reps Each Leg
KOT – Reverse Sled Pull