Indoors Primarily
Warm Up
Mini Alternating Tabata
6 Rounds
-Bear Crawl
-Med Ball Thruster with a Press Out at the bottom
:30 Rest
6 Rounds
-Jumping Lunges*
-Hollow Rocks with Med Ball Overhead
*Mb Overhead where possible
Mobility
Quad Stretch
Quad Rolling
Strength
E3MOM15
Front Squat
5 Reps
Straight Sets
Allow for 2 warm-up sets. These should be at approximately 70% of 1rm for all 5 Reps
WOD
50/40 Calorie Bike
75 Wall Balls 20|14
50/40 Calorie Bike
Level 2 – 40/30 Bike, 60 Wall Balls
Level 1 – 30/20 Bike, 50 Wall Balls
ADV = Rx
Schwinn|C2 Cals = 75|60
MOD WOD
800m MB Run 20|14
75 Outdoor Wall Balls 20|14 or Empty Barbell Thrusters 45|35
800m MB Run
Level 2 – 600m MB Run, 60 Wall Balls
Level 1 – 600m Run No MB, 50 Wall Balls
ADV = Rx