Calorie Counter


Warm Up
In 6:00 Complete
500M Row
10 Scap Push-Up
20 Mountain Climbers
20 Glute Bridges with Plate on Hips


2 Rounds
5 Prone Swimmers
10 Plate Halo
10 Squats with a press out using a plate

Hit mobility and review WOD Movements

Pigeon Stretch
Calf Stretch

500m Row
400m Run
Then In The Remaining Time Work through the following Chipper

30 Toes to Bar
50 Wallballs
70 Sit-ups

*Allow for enough time to complete a set and then rest, and return to the rower. Reps need to be completed in the order written. Pick-up where you left off

Level 2 – 20 Toes to Bar, 40 Wallballs, 50 sit-ups
Level 1 – 300m Row, 200m Run, 20 knee tucks, 30 Wallballs, 40 sit-ups
ADV- 40 Toes To Bar, 70 Wallballs, 40 GHD Sit-ups

Extra Work
800M Run
10 SB Over Shoulder (140/90)
600M Run
8 SB Over Shoulder
400M Run
6 SB Over Shoulder
200M Run
4 SB Over Shoulder