-Warm Up-
1:00 bike easy pace
Into…
3 rounds
10 bootstraps
8 up/downs
6 BB good mornings
4 inchworms
2 pushups to pike
1:00 hard pace bike
-Strength/Skill-
Deadlift prep and setup
-WOD-
EMOM 16
MIN 1 – 16/13 Cal Bike
MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*
*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
COOL DOWN
FOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads
