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WARM UP
Ride/Row/Run 400m
.5 Tabata
Sit Ups
Handstand Hold
Air Squats
STRENGTH — Back Squat + Press
Warm up set for each lift
Back Squat
3(12) 50-60% Slow Controlled Reps
Strict Press
3 sec. Neg.
3(12) 50%-60%
WOD
13 Min AMRAP
200m Run=2 reps
10 DB Hang CJ 50/35
200m Run Bike as Alt for Run
10 DB front Rack Squats 50/35
Stimulus: DB Reps need to be unbroken
ICING
Sled Push Pull
(3) 5 Cal Swim
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