MARY
WARM-UP:
5 min. Row or Bike
Dynamic Stretch
STRENGTH:
20 min. to Complete
Back Squat
10 (4)2 (3)3 (2)2
Double Bounce on the Sets of 3
Normal tempo on all other sets.
WOD: BREAKNECK
3 min. to complete:
21/15 Calorie Row
21 Lateral Erg Burpees (Scale w/15)
WTR: Max Overhead Squats 45/35
Rest 3 min.
3 min. to complete:
18/13 Calorie Row
18 Lateral Erg Burpees (Scale w/12)
WTR: Max Overhead Squats 65/45
Rest 3 min.
3 min. to complete:
15/11 Calorie Row
15 Lateral Erg Burpees (Scale w/9)
WTR: Max Overhead Squats 75/55
Rest 3 min.
3 min. to complete:
12/9 Calorie Row
12 Lateral Erg Burpees (Scale w/6)
WTR: Max Overhead Squats 95/65
ICING:
Muscle-up work. Ring Swings, Hip Pops, Transistions
Get 6 if you have them.
KOT – VMO Squats 20 Reps