ANGELA and GARRETT
WARM-UP:
1/2 Tabata Static Ring Holds, Air Squats, KB Swings
Dynamic Stretch
STRENGTH:
Ring Dips
Get 50 Reps in 10 min.
WOD: P-ERG-ATORY
For Total Calories:
Row 10 min. for MAX Calorie
100m Farmers Carry 110/90
Erg 10 min. for MAX Calorie
100m Farmers Carry 110/90
Bike 10 min. for MAX Calorie
Athletes can start at whatever station they want, then continue in order prescribed.
Use the timer on the ERG monitor to determine the 10 min. of elapsed time.
ICING:
KOT – Reverse Nordic 20 Reps