Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5×5 @ 80% WOD: AMRAP 20 minutes: 250m Row 15 Ring Rows 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders
At home, Ice Day WOD: Warm-up: 2 minutes of jumping rope or jumping jacks Tabatas: 8 rounds per exercise of :20 work with :10 rest (total of 4 minutes). Complete as many reps as possible during each set of 20 seconds. Set 1- Air squats Rest 1 minute Set 2- Push-ups Rest 1 minute more »
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