FRIDAY

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