(Metabolic Conditioning)
WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 20 sec/arm PVC chicken str, 10 hanging shrugs, 5 KB deadlifts, 5 RKBS, 5 push-up to down dog
SOD
In 10 minutes, complete 2 sets of:
2 pole Lateral leg band walk
5 Broad jumps for distance (How far can you travel) (Focus on soft landings)
WOD
18 min AMRAP
400m Run
21 RBKS (53/35) (50+ 35/20)
1000m Bike
12 Box jump overs (24/20) (50+ 20/18 jump or step)
*Alt start of Bike/Run if not enough bikes.
Gymnastics (6:30)
WOD
4 Rounds
20 Wall balls (20/14)
15/12 Cal Row
10 T2B
Post: 3x
Seated DB Strict Press x8
:60 Plank
