WOD
Warm-Up
2 Sets
12/10 Calorie Bike
20′ Spiderman w/ Twist
12 Alt Cossack Squats (rig assisted)
10 Scap Pull-ups
20′ Burpee Broad Jump
Strength
Front Squat: Warm-up, then 3 sets of 8 (heavier than last week, if able)
Conditioning
4 Rounds For Time (25 Minute Time Cap):
(A) 12/10 Calorie Bike
(B) 12 KB Swing (53/35)
(C) 12 Single Arm FR KB Squat (6e/side)
(D) 10 Burpee Box Jump Over (24/20)
Rest 2 Minutes
Set 1: ABCD
Set 2: DCBA
Set 3: CDAB
Set 4: BADC
SA FR KB Squat: https://www.youtube.com/watch?v=JrxSbtxH1VA