Primarily Indoors
Warm-up
2 Rounds
250m Row
-12 Scap HSPU Push Ups**
-12 Bulgarian Split Squat R*
-12 Bulgarian Split Squat L*
-12 Plank Ups**
*Foot on the Erg
**Both feet on the Erg
Midline Mash
½ Tabata
20s Hollow Rocks
10s Superman Static Hold
Followed Immediately by
½ Tabata
20s Single Leg V-ups
10s Superman Static Hold
Followed Immediately by
½ Tabata
20s Double Crunch
10s Superman Static Hold
WOD
1000m Row
40 Push-ups
1000m Row
30 Ring Dips
1000m Row
20 Handstand Push-up
Level 2 – 20 Ring Dips, 15 Handstand Push-ups
Level 1- 30 Push-ups, 30 Box Dips, 20 Push-ups
ADV – 60 Push-ups, 40 Ring dips, 30 Strict Handstand Push-ups
*Bike sub = 1.5 Miles, Run Sub =800m
Extra Work – Conditioning
3k Ski
E3MOM 15|10 Assault Bike
*Workout Starts with the Assault Bike