WARM-UP
Pair up with a partner and take turns Rowing and Biking 50 Calories on each Machine.
Dynamic Stretch
STRENGTH
10 min. to set-up and warm-up for the WOD
WOD
MEET ME AT THE BAR INDOORS
W/Partner for time:
50 Calorie Bike
100 Deadlift 135/95
30 Calorie Row
80 Hang Power Clean 115/85
30 Calorie Bike
60 Front Squats 105/75
30 Calorie Row
40 Push Jerks 95/65
30 Calorie Bike
20 Thrusters 75/55
50 Calorie Row
UGO IGO Format
Break up the Bike, Rowing, and Barbell work as needed.
ICING
Muscle-up Progressions
KOT – Reverse Step-ups 20 Reps each leg.
