WOD
Tuesday 09.27.2022
Tuesday | 09.27.2022
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warm-up
-into-
3 Rounds (each)
Partner Rowling
(Max 5 penalty synchro burpees)
2. Workout Prep
2 sets:
5/4 Calorie Row
2 Burpee Over Rower
3. Workout: Cherry Pie
Freedom (RX’d)
3 sets
21-15-9
Calorie Row
15-12-9
Burpee Over Rower
-Rest 1:1 between sets-
* Independence
3 sets
16-12-8
Calorie Row
Burpee Over Rower
Rest 1:1 between sets
* Liberty
3 sets
12-9-6
Calorie Row
Up Downs
Rest 1:1 between sets
4. Cooldown/Mobility
1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)