Metabolic Conditioning
WOD Review then warm up all together: 60 sec row, 10 leg swing/leg, 5 push-up to down dog, 10 wall squats to butt ball, 5 WB
SOD
In 15 min complete 3-4 sets of:
5-8 Half kneeling SA DB shoulder press (https://www.youtube.com/watch?v=-tqKknpEk5g)
8-10 Single arm DB bent over back row (https://www.youtube.com/watch?v=hYOsRm3H748)
WOD
21 – 18 – 15 – 12 – 9:
WB (20/14 – 10/9) (50+ 14/10 – 10/9)
Pull-ups (Mod: Bands or Ring rows)
Cal Row (Women: 3 cals less than men & 50+ 3 cals less)
*200m Run after every round (Mod: 400m row or 600m Bike)
