Metabolic Conditioning
WOD Review then warm up all together: 60 sec row, 10 leg swings, 5 step to Spiderman, 20 sec Pigeon str, 5 push-up to down dog, 10 pause/grind air squats
SOD
In 12 min complete 2-3 sets of:
2 pole Lat ankle band walks
10/side Plank alt shoulder taps
15-20 Tubing back flies
WOD
2 Rounds for time:
2000m Bike
1000m Row
50 WB (20/14) (14/10) (10/9’)
