WARM-UP:
2 rounds of Bike or ERG 20/15 Calories followed by 2 rounds of Cindy
Dynamic Stretch
STRENGTH:
Back Squat
(10)3
Pause 2 sec at the bottom on the 1st Set
Double Bounce on the 2nd Set
Normal Tempo on the 3rd Set
Build weight
WOD: ACCELERANT
For Total Reps
4 Rounds
4 min AMRAP
10/7 Calorie Bike or ERG
10 Power Snatch 95/65
Rest 1 min.
Alternate between the ERG and the Bike every round.
ICING:
Cardio – 800m Run
KOT – Nordic 10 Reps
Mobility – Thread the Needle 2min each side