DACE and JOHN
WARM-UP:
Row 30 Calories, 1 Round of Cindy
Bike 30 Calories, 1 Round of cindy
Dynamic Stretch
STRENGTH:
Push Jerk
5 4 3 2 1 2 3 4 5
Build weight then keep it on.
WOD: RUBY TUESDAY
For Time:
50 * 40 * 30 * 20 * 10 *
Reps of
KB Swings 55/35
* 400m Run
ICING:
2 mile sprint on an ECHO BIKE
KOT – Reverse Step-ups 20 reps each leg
Mobility – Pigeon on the Wall 2 min. each side.