WOD
Warm-up
24 Calorie Bike
*every 6 Calories, perform 3 Burpee Broad Jumps (4 rounds) – try to make them more explosive per round
Dynamic Warm-up/Stretches
Conditioning
For Time:
10-8-6-4
DB Devil’s Press (35/20)
*8/6 Calorie Bike After Each Set
Rest 90 Seconds
20-16-12-8
DB Gorilla Rows
*8/6 Calorie Bike After Each Set
Sub Bike with Rowing (10/8) or Run (100m)
DB Gorilla Rows: https://www.youtube.com/watch?v=eYYwfpcEn0I
Strength
3-4 Sets
10 DB Pull-Overs
8-10 Ring or Deficit Push-ups
20-30sec Tuck L-Sit Hold on KB or Pike Leg Lift Hold (scaled)
Tuck L-Sit: https://youtu.be/rDAQRbcZ-Gg?list=PLUm64T6pR_3UGcplYRtMX8MGGaGK3FYWg
Pike Leg Lift: https://www.youtube.com/watch?v=2Er3t9j8JYo&ab_channel=FunctionalBodybuilding
Mobility
*Spend about 1 minute per stretch, 1min per side if applicable
Seated Shoulder Stretch
Armbar Stretch
Child’s Pose w/ Lat Stretch
Deadhang off Rig