"ENCORE"
- WARM UP
- WOD
-
Post-WOD
PVC
- 0:30 PVC Pass Through
- 0:30 PVC Around The World
- 0:30 PVC Standing Lat Stretch (each side)
- 0:30 PVC Pass Through
2 Rounds of. . .
- 1:00 Rig/Rack Assisted Squat Hold
- 4 Alternating Quad Stretch
- 4 Slow Air Squats
PART 1: OVERHEAD SQUATS
On the 2:00 x 5 Rounds:
- 3 Overhead Squats
*Score = Heaviest Load
PART 2: "ENCORE"
For Time:
21-15-9:
- Overhead Squats (61/43)
- Chest to Bar Pull-ups
Directly Into... - 45 Bar-Facing Burpees
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
- 1:00 Lay and Pray
- 1:00 Kneeling Forearm Stretches
ACCESSORY
Echo Bike Intervals
6 Sets:
- 60 Seconds at Fast Pace
- 60 Seconds at Easy Pace (Just Arms)
[Rest 1 Minute After 6 Sets]
6 Sets:
- 60 Seconds at Moderate Pace
- 60 Seconds at Fast Pace