Indoors likely due to Rain, Outdoors if dry
Warm-up
25/18 Calorie Bike
Then
With Mini Band
2 Rounds
1:00 Work/No Rest
-Front Squat
-Bear Crawl
-Arnold Press
-Banded Superman
Mobility
Hamstring Rolling/Stretching
WOD
E6MOM30
10 Front Squats
* Add 20/10lbs each Round
15 Burpee Lateral Jumps
25|18 Bike
135|155|175|195|205
95|105|115|125|135
Schwinn Bike – 37|27, L2-30|22, L1-22|15
Level 3- Add 10|5lbs
Level 2 – 115|75- add 10|5 lbs 20|15 Calorie Bike
Level 1 – 95|55- no climbing in weight, 15|10 Calorie Bike
Outdoor WOD
E6MOM30
10 Front Squats
* Add 20/10lbs each Round
15 Burpee Lateral Jumps
400m Run or 30|22 Cal Row
135|155|175|195|205
95|105|115|125|135
Level 3- Add 10|5lbs
Level 2 115|75- add 10|5 lbs 25|20 Calorie Row
Level 1 95|55- no climbing in weight, 20|15 Calorie Bike
Extra Work
21 – 15 – 9
Kipping HSPU
Box Step Overs 50’s|35’s
2:00 Rest
15 – 12 – 9
Strict HSPU
Box Step Overs 50’s|35’s
2:00 Rest
12 – 9 – 7
Kipping Deficit HSPU (6”/3”)
Box Step Overs 50’s|35’s
Scale HSPU Accordingly
Cut Down Reps and/or stay with kipping throughout or just cut down on Strict
Advanced – Parallettes on last round