(Practice / Metabolic Conditioning)
WOD Review: 8 min
Then group warm up all together: Jog down and back, 15 air squats, skip down and back, 10 push-ups, side shuffle down and back, 10 sit-ups, 10 T,V,W, 15 tubing back flies, 10 hanging shrugs
WOD
20 min of the following: 1 Round =
10 Pull-ups (Rx+: 5 must be strict)
1 inside running loop (rubber/turf)
15 Push-ups (Rx+: ring push-ups)
1 loop
20 Ab-mat Sit-ups
1 loop
30 Air Squats
1 loop
40 Mountain Climbers (per leg)
1 loop
Post WOD
Accumulate 2 min per side in the following stretches:
Pigeon (floor or elevated)
Couch
Figure 4
Bully (banded shoulder stretch)
