Primarily Outdoors – Parking Lot will be used for Fitness
Warm-up
1 Min Single Unders
7 Windmills L
7 Windmills R
1 Min Single Leg*
7 KB Bottoms Up Press L
7 KB Bottoms Up Press R
1 Min Double Unders**
7 Box Step Ups L
7 Box Step Ups R
1 Min Double Unders**
7 Russian Swings
7 American Swings
*30s L, 30 s R
Strength
EMOM8
2 Strict Press
Followed by
EMOM6
3 Push-press
WOD
4 Rounds
1 Minute Each Station
-Kettlebell Swings 1.5|1
-Double Unders
-Box Step Ups
1 Minute Rest
Score= Total Reps for Each Movement
Level 1 – 1|0.75
ADV – 2|1.5
Extra Work
3 Sets – Each for time
21 Cals Row
18 Cal Ski
15 Cal Bike
Rest 2 Minutes