INDOORS
Warm Up
15|12 Cal Bike
-Then-
With Med Ball
-10 Around The World – Forearms On MB*
-10 Glute Bridges
-10 Single Leg V-Up with MB
-10 MB Squats w/ Press Out
*5 Each Direction – Can Modify on Knees
Mobility
Quad Mash
Shoulder opening
Strength
E2MOM12
Back Squat
3 Reps
WOD
2 Rounds
In 7 Minutes Complete
20 Toes to Bar
20|14 Calorie Bike
25 Wall Balls
Then AMRAP
Handstand Push-ups*
Rest 2 Minutes
*Rd 1 – Strict
Rd 2- Kipping
Schwinn = 30|21 Cal Bike
Level 2- 15 TTB, 16|12 Cal AB, 24|18 Schwinn, 20 WB
Level 1- 12 TTB, 14|10 Cal AB, 21|15 Schwinn, 15 WB
ADV – 30 TTB, 25|17 Cal AB, 37|25 Schwinn, 30|20 MB
Outdoors – Sub V-Ups for T2B and DB Push Press
Press for Kipping and Strict HSPU 2×50|35
Extra Work – Active Recovery
4 Rounds
800m Run
100ft HS Walk
ADV – 8 Rounds, Down and Back over obstacle
Scale to 50ft or 100ft Overhead dual KB Carry