Warm Up
Alternating with a buddy
- 30 sec easy bike
- 30sec glute bridges
- 30 sec Moderate bike
- 30 sec single leg glute bridges
- 30 sec fast bike
- glute bridge walk outs
2 min Double under/skip practice
WOD – “Double dare” – For Load
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike/Row
50 Double Unders
5 Deadlifts
Build in Deadlift weight
Midline
3 Rnd
- 10 Hollow rocks
- 30 sec plank
Cool Down
- Foam roll Hamstring
- Foam roll Calves
- Foam roll quads
