WARMUP/MOBILITY
10-12 mins:
Agility Ladder with dynamic stretches
WOD A
Love Sick
3 Rounds – all out effort each round!
15/10 Cal Assault Bike
15 Ball Slams 40/30lb (heavy but fast/UB)
15/10 Cal Row
15 KB Swings 32/24kg (must be UB)
—Rest 5 mins between rounds—
*Sore = total time -10 mins rest
*Brings bikes closer to rowers for fast transitions
WOD B
3-4 sets:
6-8 Strict Ring or Bar Dips @ 30X1 tempo (weighted if possible)
6-8 Reverse Row Sit Backs or Ring Rows @ 30X1 tempo
Max Hollow Rock or Hollow Hold
*Rest as needed between exercises
Accessory
Crossover Iron Scap
