Please see SugarWOD for At Home modification
Warm Up
40|30 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
- Side Steps
- Strict Press
- Pull Aparts
WOD (30 Minute Cap)
Complete 300 Reps total with the following movements**
-Bike
-Strict pull-ups
-Shoulder to Overhead 135|95
-Lunges*
*Front or Back Rack
**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- 115|75
Level 2 – 200 Reps- 75|55
Level 1 – 150 Reps, 55|35