Indoors Primarily
Warm Up
In 2:00
200m Run
AMRAP Bandy Good Mornings
In 2:00
5 Monster Walks Front to Back
AMRAP Lateral Walks
In 2:00
15 Banded Thrusters
AMRAP Banded Pull Aparts
Mobility
Stretching with Bands
Hamstring/ Legs
Strength
E2MOM12
Front Squat- 2 Reps
WOD
15 Minute AMRAP
5 Deadlifts 275|185
10/8 Calorie Bike
15 Wall Balls 20|14
Schwinn/C2 Cals – 15|12
Level 3- 225|155
Level 2- 185|115
Level 1- 135|85
ADV – Get More Rounds
Outdoor WOD
15 Minute AMRAP
5 Deadlifts 275|185
100m Sandbag Carry 4|3
15 Goblet Squats 1.5|1
Level 3- 225|155
Level 2- 185|115
Level 1- 135|85
ADV – Get More Rounds
Extra Work
Ski 30/25
50’ HS Walk*
Ski 25/20
50’ HS Walk
Ski 20/15
50’ HS Walk
Rest 5 Minutes and Repeat
*scale to 25’, sub 20 Shoulder taps, 3 wall climbs or 10 db strict press