Warm Up
In 2 Mins
15|12 Cal Bike
AMRAP Shoulder Activators
In 2 Mins
100M Run
AMRAP
BB Good Morning
In 2 Mins
12 Burpee Lateral Jumps
AMRAP
Single Leg V-Ups
Mobility
Shoulder Rolling and Stretching
WOD (40 Minute Cap)
2 Min Work: 1 Min Rest
In 2 minutes:
15|12 Calorie Assault Bike*
Then
AMRAP Pull-ups
Complete until you reach
50 Reps
Once finished, you must rest until the start of the next 2 minute Interval.
In 2 minutes:
200m Run
Then
AMRAP Deadlifts 225|155
Complete until you reach
50 Reps
Once finished, you must rest until the start of the next 2 minute Interval.
In 2 minutes:
15 Burpee Lateral Jumps
Then
AMRAP Toes to Bar
Complete until you reach
50 Reps
*Schwinn = 22|18 Cals
Level 2- 12|9 Cals Assault or 18|14 Cals Schwinn, 150m Run, 185|125
Level 1- 10|7 Cals Assault or 1510 Cals Schwinn, 100m Run, 135|95
ADV – 18|14 Bike C2B, 20 Burpee Lateral Jumps, 60 Toes to Bar
Extra Work
21-15-9
HSPUs
GHD Sit Ups
ADV – Strict