WARMUP/MOBILITY
5 mins knee tag
WOD A
Pain & Gain
3 Rounds of 2 mins per station for max reps:
1) Assault Bike Cals
2) Double Unders (divide double under reps by 5)
3) Row Cals
4) Plate Burpees (full extension on top of a 45lb plate)
5) Rest
*8 mins of work, 2 mins of rest x 3
*Start on any station and move in order
WOD B
Big group stretch!
2 mins per side:
Couch
Pigeon
Straddle
Band Pecs & Lats
