A-A-Ron

A-A-Ron

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:

Jumping Jacks

Mountain Climbers

Hollow rocks/hold

Superman Hold

Greetings

OHS

Paleo Chair

BPA

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)

1000m Row

30 RKBS 70/53

100 Dubs (200s)

30 Cal Bike

 

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