Go Mia!!!
WARM-UP:
Jog the box for 4 min.
Warm-up with Bands
STRENGTH:
Back Squat
10 on Slant Board
8 6 4 (3)3
Finish at 75% to 80% of 1RM
WOD: SKILL DAY
4 rounds
1 min Bike or Row
20 second transition
1 min Skill #1 (MU, HSPU, Pull-up, T2B, HS Walk, DU, etc)
20 second transition
1 min Bike or Row
20 second transition
1 min Skill #2
20 second transition
Alternate between the Bike and the Rower
Pace on bike or rower should be moderate.
Focus is to work on a skill after moderate cardio.
ICING:
KOT – Nordic 10 Reps
1/2 Tabata Bike backwards