ADRIAN…Duckwalk style!!!
WARM-UP:
1/2 Tabata
Clicks > Air Squats > Push-ups
Dynamic Stretch
5 Sprints
STRENGTH:
Back Squat
10 8 6 (4)3
WOD: RATTLESNAKE
18 min AMRAP
25/20 Cal Bike
20 Alternating DB Snatch 50/35
20 Burpee over DB (feet must pass over the DB)
40 Double Unders (2/1 Singles)
Athletes may start at any movement then stay in order.
ICING:
3 Sets of 15 Reverse Hyper
KOT – Reverse Step-ups 20 Reps Each Leg.