SHANE
WARM-UP:
Jog the box 4 min.
3 Rounds of Cindy
Dynamic Stretch
STRENGTH:
DB Squat Snatch
(6)5
Build weight through the 5 sets.
WOD: LAP DOG
For Total Reps:
10 Rounds
30 seconds Max Reps of Burpee Box Jump Over 20/16
30 seconds Rest
30 seconds Max Reps of Stick Sit-ups
30 Seconds Rest
Athletes, record your reps on a whiteboard during the rest intervals.
Anchor your feet with DB’s.
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Deadhang for 90 sec.
Tabata Bike