Warm-up
30s Work 30s Rest x3 then Rotate
1. Bike
2. Alternating Leg v-ups
3. Alternating Jumping Lunges
Strength
Back Rack Lunge
25ft x 6
WOD
30-20-10
Wallballs
Toes to Bar
Calorie Bike
Ski sub- 35-25-15
Row Sub- 40-30-20
Ladies bike- 25-15-10
Toe2bar sub= 30-20-10 Medball sit-ups
Level 1- 20-15-10 Reps
Extra Work
12/8 Muscle Ups
20 Box Jump Overs (30/24)
12/8 Bar Muscle Ups
20 Box Jump Overs (30/24)
ADV – 15/12 muups & 36/30inch – use blocks