Indoors Primarily
Warm-up
2 Rounds
15/12 Calorie Bike*
10 Romanian Deadlift
5 Moon To Sky
10 Seated BB Strict Press
*20|15 Cal Row or 200m Run Sub
Mobility
Hips
Hamstrings
Accessory
With a plate:
3 Rounds
7 Plate Halos (ea)
7 Russian Twists (ea)
7 OH Tricep Extension
WOD
E4MOM32
- 25|20 Calorie Bike*
- 3 Rounds
9 Deadlifts 135|95
6 Front Squats
3 Shoulder to Overhead
*Each Round should be an all out Sprint. Go HAM and earn your rest. Enter your 8 intervals into SugarWod your average will appear on the leaderboard
Level 2- 115|75
Level 1- 95|65
ADV – 155|105 (35/30 Calorie Bike – Schwinn 53/45)
Schwinn|C2 Bike = 37|30 Cals
Row Sub = 30|25 Cals
Run Sub = 400M
Extra Work
21 – 15 – 9
Pistols
GHD Hip Extension
100’ Handstand Walk after each round
Advanced – Weighted Pistol (1.25pd/.75pd) & Hip Extensions (45|25) and 150’ HSW
Scaling Options
-Reverse Lunge (1.5pd/1pd)
-50’ or 25’ HSW
-1:00 of HSW attempts
-5 Wall Climbs