WOD- high intensity wod because you are working on an interval.
Record time for each round. Try to maintain or increase pace. Every 3:00 for 15:00 Complete one round of: 40 DUs or x 3 singles 2 rope climbs 50 feet DB front racked walking lunges 50/35 35/20
WOD- short sprints with little rest Bike and Ball partners 12:00 EMOM min 1- 30 seconds bike (or row) all out, 30 seconds rest min 2- 30 seconds ball slams, 30 seconds rest one person bikes (rows) while the other person slams. Then partners switch.
