CHLOE and RYLEIGH
WARM-UP:
5 min. Bike or Row
Dynamic Stretch
STRENGTH:
Front Squat (3)3
Clean Panda Pull (3)3
Hang Squat Clean (3)3
Squat Clean (3)3
WOD: LUCKY DOG
For Time:
3 Rounds
15/10 Calorie Row
5 Wallwalks
15/10 Calories Bike
15 Thrusters 75/55
If possible start everyone on the rowers. If the class is too large have a few of the athletes start on the bike and go from there to the Thrusters.
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang for 90 sec.
Pistol Practice – Get 10 Reps in on each leg.