MON 12/2/24 WOD

Warm Up - 3 sets:  :30 bike, easy - :20 bike, moderate pace - :10 bike, fast pace - 2 sets:  10 PVC good mornings - 10 leg swings/side (forward and back) - 5 inchworms - 10 leg swings/side (side to side) - 10 alternating Samson stretches – Deadlift build up:  5-5-5 – Mini round:  :30 bike - :30 deadlifts (with working weight) –

WOD
1:00 bike or row for calories
1:00 deadlifts L3-185/125# L2-135/95# L1-95/65#
2:00 rest

5 Rounds

Total Calories + Reps

Strength – Sumo stance good mornings – 10-10-10 (3 min per set)

Post WOD - :30 standing hamstring stretch/leg - 1:00 table-top stretch