Warm up: Coach’s Choice
Strength/Skill: Review the movements.
WOD: Twelve 3-Minute Rounds
*Rotate through the following couplets 4 times.
Round A:
20/15 Calorie Row
20 Dumbbell Box Step Ups (35/20)(20/15)(20 inch box for all)(2DBs)
Round B:
200 Meter Run
20 Wallballs (20/14)(14/10)
Round C:
20/15 Calorie Assault Bike (500/450 Meter Bike Erg)
10 Devils Press (35/20)(20/15)(2 DBs)
Stimulus/Focus: Push as hard as you can in each couplet to give yourself time to rest. This will help build your sprint motor.
Cool Down: Tabata Handstand Holds