WOD – Sun, Aug 13
Warm-up
LANDMINE LUNGES (Weight)
Every 1:30 for 6 sets of:
6×6 Reverse Step Lunges.
Increase weight weight across sets with good mechanics
081323 WOD (Calories)
PARTNER WOD
7 Rounds of:
P1 Max Cals on Bike
P2 Performs
10 DB Bench 35/50 25/40 15/25
8 DB Dead lifts
6 DB Push press
P1 performs max cals any cardio device.
P2 completes a full round of 10/8/6.
When P2 is complete they switch P1.
Keep repeating this until all you have completed all 7 rounds.
1 Round+ Both partners completing both sets.
Cool Down
3-4:00 Flush walk, bike, rower
into.
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
3 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation
Coaches choice