Group Warm Up: (2 rounds)
· 15/12 Cals
· 10 Good Mornings
· 10 Side Lunges
· 10 Squats
· 10 Box Press Ups
· 10 Box Steps
· 10 Back Extensions
Strength Work: Deadlift (20 mins)
· Build to 3 rep max
WOD: EMOM x 20 MINS
Bike: Row / Ski
1. 60 – 65 RPM 1. 20 – 25 SPM
2. 65 – 70 RPM 2. 25 – 30 SPM
3. 70 – 75 RPM 3. 30 – 35 SPM
4. 75 – 80 RPM 4. 35 – 40 SPM
Group Cool Down: Stretches
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