"NO SHIRT, NO SHOES, NO PROBLEM"
- WARM UP
- WOD
-
POST-WOD
0:30 Bike
0:30 Row
0:10 Dead Hang on Pull Up Bar
0:30 Bike
0:30 Row
10 Scap Retractions
0:30 Bike
0:30 Row
5 Kip Swings
For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar
2 Minutes On, 1 Minute Off
*Score = Time it takes to complete the workout
*If time capped, add 1 second to your time for every missed rep.
COOLDOWN
MOBILITY
1:00 Straddle Stretch
AFTER CLASS
- 5x1 Deadlift:
After every set. . .
0:30 Side Plank (each side)
0:30 Banded Clamshells (each side)