WOD
Warm-up
2 Sets
500m Bike
10 Alt Shinbox Thoracic Rotation w/ Reach (pause 2sec ea position)
20′ Spiderman w/ Twist
10e/leg Patrick Steps
20′ Prisoner Lunges
Shinbox Rotation: https://www.youtube.com/watch?v=lYTc50zta00
Patrick Steps: https://www.youtube.com/watch?v=lYTc50zta00
Strength
Back Squat: Warm-up, then 4 working sets of 4
8/9 RPE (rate of perceived exertion)
Conditioning
4 Rounds for Time:
500m/400m Bike | 800/600m Bike
12 Alt Prisoner Step Ups (24/20)
100m Run | 200m Run
10 Alt DBall Ground to Shoulder (80/50)