Phosphogenic
WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 5 push-up down dog, 20 sec pigeon and Spiderman str, 10 BB bench press, 2-3/side active ankle dorsiflexion stretches (https://www.youtube.com/watch?v=Sk3u3TerNEE)
SOD
In 30 minutes:
5 x 5^ Bench press
5 x 10/leg Single-leg Box/Bench/Plates squat/heel touch (https://www.youtube.com/watch?v=iLfwbyn7zCo)
3-5 x 10 GHD Hip extensions OR 15 Bench reverse hypers (https://www.youtube.com/watch?v=UP44YFNMF4A)
WOD
Tabata Row for Calories
Row hard for 20 sec > super slow or stop rowing for 10sec x 8 rounds (score = total calories over 4 min)
