wow-monday

W.U.  5 Mins Foam Roll on your own

Group:  2 rounds of

  • :60 sec Jump Rope or DU Practice
  • :30 sec Lunges
  • :30 sec Mountain Climbers

Strength:  3 rounds of

  • Bulgarian Split Squats w/Front Rack 45/35/15 (15,12,10)
  • Explosive Jump Squats (10,10,10)

RESET

  • 5 sets of 3 reps with a Pausing Deadlift, 2 sec @ the knee.
  • M: 135/95/65
  • W: 95/65/45

W.O.D  10 Min AMRAP of

  • Wall Ball x 2
  • Burpees x 2

*Each rounds increase the WB by 2 reps and the Burpees by 1 rep from the established starting point

REST 1 min

5 min Clock, MAX Calories on bike

  • Min 1: WORK
  • Min 2: REST
  • Min 3: WORK
  • Min 4: REST
  • Min 5: WORK