"MOVING TARGET"
- WARM UP
- WOD
-
Post-WOD
- 1:00 Easy Bike
- 0:30 Active Spiderman
- 0:30 Downdog
- 0:30 Moderate Bike (RPM over 80)
- 0:30 Alternating Quad Stretch
- 0:30 Inchworm to Push Up
- 0:30 Sprint Pace Bike (RMP over 90)
- 0:30 Static Calf Stretch (each side)
10 Rounds For Time:
- 250 Meter Rows/500 Meter Bike Erg
- 30 Double Unders
- 10 Burpees to Target (6")
Time Cap: 30 Minutes
*Score = Time it takes to complete the workout.
COOLDOWN
MOBILITY
1:00 Overhead Tricep Stretch or Banded Tricep Stretch
AFTER CLASS
Bench Press:
-Build to Heavy Set of 10
-1x10 @ 90% Heavy 10
-1x10 @ 80% Heavy 10