Outside Primarily – Weather Dependent
Warm Up
With Band
2x
:30 Work| :10 Rest
-Banded Side Steps
-Banded Thrusters
-Bandy Pull Aparts
-Banded Sumo Deadlift High Pull
-Supinated Bandy Pull Apart
Mobility
Hamstring Stretching
Chest Opening
WOD (40 Min Cap)
40-30-20
Lateral Burpees
Sumo Deadlift High Pulls 75|55
Thrusters 75|55
E4MOM including the 3-2-1 Go!
400M RUN
Level 2 – 65|45
Level 1 – 55|35
ADV = Rx
Row Sub = 500m
Bike Sub = .7