Warm Up
30|22 Cal Bike*
-Then-
3 Rounds
10 Cossack Squats
5 Inchworms
10 Glute bridges
5 Prone angels
*First 5 and last 5 Cals with the Arms only
Accessory
3 Rounds with a Band
1:00 Each Movement
1. Side Steps
2. Strict Press
3. Pull Aparts
WOD (30 Minute Cap)
Complete 300 Reps total with the following movements**
– Bike*
-Strict pull-ups
-Handstand Push-ups
-Wallballs**
*men = Assualt/Rogue Bike, Ladies = Schwinn
**use targets where possible
**A minimum of 30 Reps must be completed for each movement. Otherwise you can reach the 300 total in any order*
Level 3- 250 Reps
Level 2 – 200 Reps, Chest to Deck Push-ups
Level 1 – 150 Reps, Chest to Deck Push-ups
Extra Work
1000m Run
30 GHD
800m Run
30 GHD
600m Run
30 GHD
400m Run
30 GHD
*Scale GHD’s to 20 or 15 per round where need be