WARM UP
Coach Stretch
Thoracic Spine Rot.
3 RDS
5 Scap Pull Ups 5 Hollow Rocks
6 Yoga Push Up 6 Air Squat
20s Bike/Row
Skill / Strength
4 sets
5 Push Press
Moderate load
Superset:
5/arm Chainsaw Row
WOD
3 RDS For Time
On a running time clock starting at 0:00
12/9 Cal Bike or 14/11 Cal Row
10/8 Pull Ups
15/12 HSPU (scale: Push-ups)
20/16 Prisoner Air Squats
Rest 2:00 min
TC: 18 MINS
Post WOD Accessory
100 Bicycle Kick Crunches
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