Tuesday May 1, 2018

Warm Up
:30 Easy Bike
:30 Easy Row
:30 Active Spiderman

:30 Medium Bike
:30 Medium Row
:30 Push up to down dog

:30 Fast Bike
:30 Fast Row
:30 Active Sampson

Mobility
Couch Stretch 1 min
Pigeon Pose 1 min
Ankle Stretch 1 min
+
Movement Prep and teaching for WOD

WOD
3RFT
20/15 Cal Bike
20/15 Cal Row
200m Empty Sled Push
Rest 3:00 between rounds
*Goal of today's workout is to find an aggressive pace on the machines and empty sled. 3min rest between rounds should reach full recovery.