Indoors Primarily
Warm-up
6:00 Clock
-12/10 Cal Row
-10 Burpees over the rower
-10 Prone Swimmers
-10 Burpees over the rower
-12/10 Calorie Row
*In any remaining time Down Dog Stretch
Mobility
Shoulder Stretching
Midline
Alternating Tabata 1
Alt Single Leg v-ups
Bicycle Abs
Rest 1 minute
Alternating Tabata 2
Abmat Sit-ups
Plank Hold
WOD
At 0:00, 7:00,and 14:00
20/15 Calorie Row
10 Burpees Over the Rower
15 Pull-ups
10 Burpees Over the Rower
20/15 Row
Level 2 – 10 Pull-ups
Level 1 – Ring Rows, Burpee Step overs
ADV – 15 Burpees Over the Erg, 25 Chest to Bar Pull-ups
Outdoor WOD
At 0:00, 7:00,and 14:00
20/15 Calorie Row
10 Burpees Over the Rower
30 Kettlebell Swings
10 Burpees Over the Rower
20/15 Row
Extra Work
E2MOM8
3 Back Squats
E2MOM8
3 Front Squats