TUE 8/27/24 WOD

Warm Up - 2 rounds:  :30 bike easy pace - :20 bike moderate pace - :10 bike fast pace - :10 rest - 2 rounds:  10 band pull-aparts - 10 plank shoulder taps - 10 air squats - 10 scap pull-ups – Single leg squats:  6 reverse lunges – 6 hook behind heel squats – 6 single leg squats to target – 6 single leg squats – Pull ups:  5 kip swings – 3 kip swings + 3 big kips – 5 kipping pull ups – Mini round:  2 single-leg squats - 4 pull-ups - 6 push-ups - 100-meter bike

WOD
10 single-leg squats L2-single leg squat variation L1-reverse lunges
20 pull-ups L2-10 pull ups L1-15 ring rows
30 push-ups L2-15 pushups L1-10 knee pushups
1000-m bike

4 rounds for time

Post WOD - 1:00 foam roll calves/side - 1:00 foam roll lats/side - 1:00 bent-arm pec stretch/side