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WARM UP
Jog the box or outside 4 Min
2 Rds
10 Jumping Air Squats
10 Push Ups
5 Cal Push Pull
STRENGTH
Back Squat Wave
Warm Up set
5@60%, 3@65%, 1@70%
5@65%, 3@70%, 1@75%
5@70%, 3@75%, 1@80%
WOD
On the rower:
4 Rounds of:
4 Minutes max effort
3 Minutes Rest
Score will be total Cals
ICING
Feet Up the Wall
Nordic
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