Monday, December 10, 2018

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(Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 10 lateral line hops, 5 push-up, 1 indoor loop, 2 fwd & 2 reverse lunges/leg, 5 v-ups, 10 knee band air squats

WOD

30 min AMRAP
300m row
20 Erg hop overs (over & back = 2)
10 Push-ups
200m run
20 Lunges (total)
10 Alt arm/leg V-ups (https://www.youtube.com/watch?v=tOI3r8VWMTM)
*Each round change the lunge type: forward, reverse stepping, lateral.

Post WOD: 1-2 sets
Lateral leg band walk (ankles) 1 pole out and back
10 air squats w/ pause at bottom (band under knee cap)