1. Warm-up (before class)
Upper Thoracic Mobility
Squat Hold 2:00 (can be KB assisted)
75 Calories on bike or rower
Back Squat – 3×3 @85%
Before the Run, Row for 5 minutes. Start very slow and build to a strong :60s finish. Let heart rate come all the way back down before beginning the Run.
Run 20 Minutes for Distance
Must keep heart rate BPM below 180 minus your age
3 Steady Rounds:
10 Perfect Kipping HSPU
12 Lateral Goblet Squats
14 Calorie Row
Pause Power Position Clean – 6×3 @70-80%
Clean and Jerk on final rep of each set. Drop and reset after each rep.
3. Wod by Coach Oscar!