"SMOKE & MIRRORS"
- WARM UP
- WOD
-
POST-WOD
- 0:30 Easy Bike
- 0:30 Active Spiderman
- 0:30 Child's Pose
- 1:00 Bike
- 0:30 Pausing Glute Bridges
- 0:30 Inchworm to Push-Up
- 0:30 Fast Bike
PART 1: Strict Press:
Build to a Heavy Set of 5
*Score = Heaviest Load
PART 2: "Smoke & Mirrors"
AMRAP 20:
200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar
*Score = Total Reps
COOLDOWN
MOBILITY
1:00 Pec Stretch on Wall (each side)
AFTER CLASS
3-4 Sets:
6-12 Strict Weighted Ring Dips
Rest 2 Minutes Between Sets