2 minutes bike/row/erg

calf pumps, boot strappers

air squats with twists, bird dogs,

 

penguin jumps

 

burgener warm up

 

 

 

 

Movement Warm-up

 

·  Power Snatches

·  Sit-ups

·  Double-unders

 

Remember:

·  Good back and feet position for barbell cycling

·  Full hip extension before your arms bend

 

 

WOD

 

For Time:

 

28 Minute CAP

 

1-2-3-4-5-6-7-8-9-10

Then

10-9-8-7-6-5-4-3-2-1

 

·  TnG Power Snatches

·  Sit-ups

·  30 Double-unders between sets

 

 

Aim for:

·   Good cycling technique

·   Active shoulders & strong leg drive

·   DU – straight legs, toes pointed and bouncing off the balls of your feet

 

Push for:

·   Consistent movement times and patterns