Primarily Indoors
Warm-up
30|20 Cal Row
-Then-
2 Rounds
3:00 On| 1:00 Off
10 Russian Swings
200m Run
10 Sit Ups
Max Cal Row
Mobility
Forearm Rolling
Accessory
3 Rounds
5 Arm Bar Stretch
4 Turkish Sit-up
3 Turkish Get-up
*Reps are for each side
WOD (30 minute Cap)
In 4 Minutes Complete
15 Kettlebell Swings 2|1.5
200m Sandbag Run
20 Sit-ups
Then Max Calorie Row
1 Minute Rest after each Round
Continue until you reach X number of Reps
RX- 150|120 Cals
Level 3- 120|95 Cals
Level 2- 90|75 Cals
Level 1- 60|45 Cals
ADV- 200โ SB Carry 140|90, 15 GHDs
Extra Work
EMOM40
1. 15|12 Cal Bike
2. 12 T2B
3. 6 Burpee Box Jump Overs 30|24
4. 15 GHD Sit Ups
*modify reps as needed to have about 15s of rest each minute.