Finally watched the Substitute Teacher skit. Thanks A-Aron! I needed the laugh.
a. Warm Up:
:30 secs on :30 secs off for each movement:
Heel n Scoop
Tabata: Lacross Toss (burpee penalty)
b. Back Rack Lunges: (reverse step)
Every 2 mins for 10 mins perform:
4 reps L/R @ 40-50% of 1rm back squat
c. WOD: For Time – (start second heat 5 mins later)
30 RKBS 70/53
100 Dubs (200s)
30 Cal Bike
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