4.30.2025 VO2   Recently updated !

WARM UP

Coaches Choice 

STRENGTH
Bulgarian Split Squat
8 reps each leg x4
Pullups Strict or Weighted
(5) 4

WOD
VO2

Row for Calorie

4 rds

1 min on – 1 min rest

Then

Run

400 meters 4 times 1 min rest between sprints

200 meters 2 times 30 sec rest between sprints

Bike as alternate to run at 25 Cal and 15 Cal with same rest.

Score is Calories Rowed and Document Run times in sugarwod. Put your fastest time on the board for the 400 and 200

ICING

Foam roll and Stretch

Reverse Nordic 20 reps