Warm-up
BCBS Line Warm Up
Midline
Alternating Tabata
Hollow Rocks
Superman’s or Superman Rocks
WOD
3 Rounds
1000m Row
30 Wallballs
15 Deadlifts (275,185)
15 Box Jumps (30,24)
-60/50Calorie on the bike sub
-1000m ski erg sub
Extra Work
10 Minute AMRAP
10 L pull-ups
20 GHD Sit-ups
50 ft Handstand Walk
-sub a 25 handstand walk or 20 shoulder taps if unable to complete 50 ft