Glaring at the monitor won’t make it go faster Thomas
WARM UP
Ride or Row for 5 min
Banded warm ups for legs and shoulders
5 Sprints
STRENGTH
Back Squat
10 on slant board
(8) 5
Ring Swings
(10) 3
WOD
DB Lunge Burpee Box Jump
Every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps
♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box
ICING
Ab Tabata
Jefferson Curls 20