W.U. 10-12 min Stretch group
Core 1: In place OH March
- 40 L/40 R using a KB heavy enough but maintain OH Lockout
- w/ 1 arm and 1 weight extended OH march in place at a controlled cadence. Knees to hip height
Conditioning: Bike Sprints
5 Rounds of
- :60 sec Sprint maintain at or near 70 RPM
- REST :60 sec
- Effort level: Maximal for the work period
Core 2: Elbow Plank alt knee to elbow
- 3 sets of 14
W.O.D in 8 Mins
- 40 x Burpees Box Jump Overs 20″
- 30 x KB Swings 70/53
- Remaining time MAX Calories on Bike
**Score is the cals for the day
