WARM UP
Ride or Row for 3 Min
2 Rounds of Cindy (replace push ups with burpees)
Dynamic Stretch
STRENGTH
Back Squat
(6)2 Slant Board
(6) 65%
(4)2 75%
2 @80
1@85-90% rest between sets
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Reps of
Seated DB Press 35/20
DB Step-ups 35/20 to 20″/16″
C2B Pull-ups
Perform seated press on the same box that you are steping-up on.
ICING
30 core movement of your choice
(10)2 Back Extensions
