(Metabolic Conditioning)
WOD Review then warm up all together: 10 PVC pass thru, 10 PVC good mornings, 5 push-up to down dog, 10 reps high plank alternating pigeon, 20 sec. goblet ankle rocks, 20 sec. deep squat rotation, then 2 rounds of: 200m jog, 10 KB deadlifts, 10 KB squats
1. High plank alternating pigeon – 10 reps total 2. Goblet ankle rocks – 20-30 seconds 3. Deep squat rotation – Hold 20 seconds each side
WOD
21-18-15-12-9 for time:
KB Sumo dead high-pulls (53/35)
300m Run
Goblet squats (53/35)
300m Run
Gymnastics (6:30)
5×10 Weighted Push-ups
10 GHD Sit-ups
WOD
10 min AMRAP
15/12 Cal Bike
10 SA Devil’s Press
