Warm-up:

Dynamic warm-up (up/back – high kicks, etc.)

Shoulder activation (bands)

Squat Activation

Overhead Squats (dowel)

 

Cardo Development:

 

For Calories:

 

·     3 min row/erg/bike

·     30 sec transition

·     3 min erg/bike/row

·     30 sec transition

·     3 min bike/row/erg

 

3 minutes on each machine

 

 

WOD

 

5 Rounds For Time:

 

16 Minute CAP

 

·    6 Devil’s Press

·    10 Toes-to-Rings or Toes-to-Bar

·    100 meter run