(Practice / Metabolic Conditioning)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec rev lunge to box step-up (20”), 30 sec back flies, 20 sec side plank per side, 20 sec hollow rocks, 20 sec box jumps
WOD
10 Rounds (30 min cap)
Row 15/12 Cal
10 Burpee Box Jump Overs (24/20) (Mod 20/12-15” (stacked 45’s) or box step-ups)
Athletes: You have 30 min to complete as much of this as you can. If you are in your finishing up your final round of burpees when the 30 minutes passes, you will be allowed to finish the workout, otherwise you will be time capped. The purpose of the time cap is to push you and keep you moving.
Post WOD
1-2 Rounds ITP:
8-10 Tubing Back Rows (slow and controlled)
Side Plank (Left) x 40 seconds
Side Plank (Right) x 40 seconds
15 Arm Haulers
30-40 sec Hollow Rocks or Hold
