11.29.2022 DOUBLE POLE


ELIZABETH

WARM-UP:
Jog the box 4 min.
1/2 Tabata KB Swing, Mt. Climber, Air Squat
Dynamic Stretch

STRENGTH:
Seated Good Morning
(8)4

Deadlift
(8)3
Work up to the weight you will use in the workout.

WOD: DOUBLE POLE

15 min AMRAP
21 Calorie ERG
15 T2B
9 Deadlift 225/155

ICING:
Tabata Plank/Handstand Hold
KOT – Reverse Step-ups 20 Reps Each Leg