WOD NOTES
Stability work followed by a quick burner.
Fitness
Every 3 minutes move to the next exercise x 3
Station one = DB Waiter lunges x 10 steps
Station two = Horizontal ring rows x 12 reps
3 sets for times
12/10 Calorie Assault Bike
20 KB Swings
10 Burpees
Rest 1:1
Performance
Every 3 minutes move to the next exercise x 3
Station one = HS walking x 1 length or kick ups with control x 6
Station two = Bottoms up pistols x 2-6
3 sets for times
15/12 Calorie Assault Bike
20 KB Swings 24/20
10 Burpees
Rest 1:1
Sport
Easy technique work
And mobility.