Warm-Up
30 second Couch Stretch (Left/Right)
30 second Samson Stretch
10 air squats,
10 PVC pass overs,
Forward Lunge x 10 m
Lateral Lunge x 10 m (Left/Right)
High Knee Run x 10 m
Lateral high Knee Run x 10 m (Left/Right)
Squat Jumps x 5 reps,
10 spider man turn outs.
WOD prep
Back Squat on the 90 seconds in groups of 2.
Clock will be set for 12 90 second rounds.
Athlete 1 will squat in round 1
Athlete 2 will squat in round 2
Athletes will complete 6 sets each of 3 reps.
WOD
Team of 3 Tabata bike sprints 10 seconds on 20 seconds off.
24 total rounds.
8 to 10 athletes complete 10m shuttle sprints instead of bike
Post WOD mobility
Recent Comments