Metabolic Conditioning
WOD Review then warm up all together: jog 1 loop, 30 jump rope, 10 leg swings, 3 step to Spiderman, pigeon str, 10 BB pausing back squats, 5 BB front squats, 5 BB power cleans, 5 S2OH
SOD
In 15 minutes, complete:
3-4^ sets of 5 BB Back squats
2-3 sets of 10-15 Tubing back flies
2-3 sets of 30-40 sec/arm banded front rack str (https://www.youtube.com/watch?v=tzMmxcmWZCw)
WOD
20 min AMRAP
50 Dubs/100 singles
20 Power cleans (135/95) (50+ 95/65)
500m Row
20 S2OH
300m Run (Sub 900m bike)
20 Front squats
