15 Minutes Mobility/Soft Tissue Work

 

WOD 1

Every 2 Minutes On The Minute for 8 Minutes (4 rounds)

15 seconds ME Assault Bike

**staggered starts of 0, 45 seconds, and 1:30 are ideal if more than one person to a bike. 

 

WOD 2

12 Intervals of 30 seconds work/30 seconds rest, alternating between movements

Situps

Pushups

Box Jumps @ 24/20

L3: Toes 2 Bar/Handstand Pushups

 

Homework - Before Class

Quickly work up to 2 Front Squat @ 80%

Homework - Anytime

Accumulate 10 complexes: Power Clean, Hang Power Clean, Push Jerk, Split Jerk @ 50%

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