(Metabolic Conditioning)
WOD Review then warm up all together: 200m row, 10 leg swings/leg, pole/wall static calf stretch, 30 jump rope, 10 wall squats, 5 WB, 5 cal bike
SOD
In 10 minutes complete at least 2 rounds of:
2 Pole lat leg walks / leg
10 Banded air squats
15 Tubing (light) back flies
WOD
For time: (Broken up as you see fit) (30 min cap)
200 Dubs (400 singles)
1600m Row
100 WB (20/14 – 10/9) (50+ 14/10 – 10/9)
50/40 cal Bike
Complete as a chipper for an added challenge!
