JAKE
WARM-UP:
Row or Bike 30 Calories
2 Rounds of 15 KB Swings, 10 Goblet Squats and 20 Mountain Climbers
Dynamic Stretch
STRENGTH:
OH Squat on Slant Board (OTG)
(6)5
Build to AHAP
WOD: REDLINE
For Time:
400m Run or 30 Cal Bike
then
21-15-9 reps of
Snatch 95/65
Wallball 20/14
then
30 Cal Bike or 400m run
If you run first, bike at the end….if you bike first, run at the end.
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang for 90 seconds.