ERGALICIOUS
- WARM UP
- WOD
-
POST-WOD
- 1:00 Row
- 1:00 Bike
- 0:15 Inchworm to Push-up
- 0:15 Alternating Quad Stretch
- 0:30 Row
- 0:30 Bike
- 0:15 Active Spiderman
- 0:15 Alternating Side Lunge
10 Rounds For Time:
- 250/200 Meter Row
- 500/400 Meter Bike
- Rest 1 Minute Between Rounds
*Time Cap = 35 Minutes
*Score = Time it takes to complete the workout including rest
COOLDOWN
MOBILITY
- 1:00 Seated Quad Stretch (each side)
- 1:00 Couch Stretch (each side)
AFTER CLASS
Bench Press:
5 Sets:
1 Rep @ 75-85% 1RM