Metabolic Conditioning
WOD Review then warm up all together: 3x: 1 indoor loop, 3 push-up to down dog, 5 hanging shrugs, 5-10 bench press (light wt rounds 2 & 3)
SOD
In 15 minutes:
Build to a challenging 3 Rep BB Bench Press
…and…
3 x 10-15 light tubing Back Flys w/ pause
WOD
20 min AMRAP
400m Run (Mod: 1000m bike)
Max strict unbroken Pull-ups (If fewer than 5 reps/attempts, modify with coaches suggestions)
*Athletes must do at least 5 strict pull-ups each round. You can do this by breaking up the reps if needed. You can also use a light band for an unbroken set or you can do ring rows. No negatives
