NATALIA and ASHLEY. Burpee perfection.
WARM-UP:
1/2 Tabata
Sit-ups, Medball Cleans, Push-ups
Dynamic Stretch
STRENGTH:
Front Squat / Push Press / Push Jerk
(3+3+3)2 (2+2+2)3 (1+1+1)4
Do not rack the bar between the movements.
Work off the rack starting light and building over the 9 sets of this complex.
WOD: LOWER 1/2
For Time:
5 Rounds
20/15 Calorie Row
10 Med-Ball Cleans 20/14
5 Rounds
20/15 Calorie Bike
10 Med-Ball Cleans 20/14
Athletes can start with the Row or the Bike
Time Cap: 20 min.
ICING:
Your 1% in 2 min.
KOT – Tib Raises 20 reps
Deadhang for 90 seconds
Accumulate 30 ft. for Handstand walking or 2 min. of Handstand Hold