Posted on

09 March 2023

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