Wave Intervals - 10/4/23

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