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WARM UP
Row or Ride for 3 Min
.5 Tabata
Push Ups
Air Squats
Arch Hollow Swings
Dynamic Stretch
STRENGTH
Front Squat Wave
Warm Up Set of 10
6@40%, 4@50%, 2@60%
6@50%, 4@60%, 2@65%
6@60%, 4@65%, 2@75%
WOD
30-20-10 reps for time of:
Burpees
Chest-to-bar pull-ups
Alternating dumbbell snatches
♀ 35 lb
♂ 50 lb
ICING
2 Sets of 10 Back Extensions
Reverse Nordic
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