Pre-Class Warmup:
2k Bike Erg
You can keep track of your score, but the goal is not to set a PR time. The intent is to get a good warmup.
This is a great opportunity to play with damper settings, try different paces and just become comfortable with riding the bike ergs. If there aren’t enough available the same thing can be done on the rower, ski erg, or echo bikes
Back Squat Primer
2 Rounds
10 Alt. Side to side hip shift (Slow and controlled staying as low as possible with the chest up throughout the whole movement)
8/8 Split Squats w/ light KB’s
:30 sec Calf Stretch on rig / side
Back Squat Wave
Every 2:30 for 15 min
1×5 at 67%
1×3 at 70%
1×2 at 73%
1×5 at 68%
1×3 at 71%
1×2 at 74%
WOD:
10 Rounds
4 50′ Shuttle Runs
8 Sit Ups
8 Push Ups
Time Cap 24:00