Merrick and Brian walking the dog.
WARM-UP:
1 K Row or 50 Cal Bike
Dynamic Stretch
STRENGTH:
Back Squat
(5/60)3 (4/70)3 (3/80)3
WOD: BRAIN FADE
3 Rounds
1.5 min. AMRAP
13/10 Calorie Bike
10 Wallball
10 Burpee to Target
Rest 3 min.
ICING:
Your 1% in 2 min.
KOT – Jefferson Curl 20 Reps
Deadhang for 90 seconds.
Review the HWY 40 Throwdown workouts and movement standards. Connect with your team to make sure that you have a bike and a paddle board ready for Saturday. Ask Cal for help if you need it.