INDOORS
Warm Up
Dynamic warm up to start for 3-5:00
Then
E2MOM x 4**
8|5 Cal Assault Bike
200โ Shuttle Run*
*Turnarounds at 50โ
**Increase Speed with each round – should be a sprint by the end
Mobility
Hamstring Rolling
Chest Stretching
Strength
E2MOM12
Push-press
5 Reps
WOD
AMRAP 12
12 Deadlifts 225|155
9|7 Cal Bike
6 Strict Pull-ups
Schwinn = 13|10 Cals
Level 3- 205|135
Level 2 – 185|115, 7|5 Cal AB; 10|7 Cal Schwinn
Level 1 – 155|105, 5|4 Cal AB; 7|6 Cal Schwinn
Extra Work – Active Recovery
AMRAP 20
12 Cal Row
12 Cal Assault Bike
12 Burpees