WOD NOTES
Some lat and glute activation work followed by some intervals.
For the intervals add your calories and burpees for a score.
Fitness and Performance
Dynamic prep x 2 sets
Band or partner chest opener x 45 sec
Band perfect stretch x 45 sec each
3 sets
Straight arm band pull down x 12
One arm DB rows x 10 each
Single leg KB DL x 6 each
For reps
60 seconds Ski erg calories
60 seconds burpees
2 minutes Rest
60 seconds Assault Bike calories
60 seconds burpees
2 minutes Rest
60 seconds Row calories
60 seconds Burpees
