Coach Sarah
Warm-up
In 4 minutes complete:
300m Run
10/8 Cal Bike or 12/10 Ski
AMRAP Jump Rope
Accessory
3 x 10
Banded Double External Rotation
Bent Over 90/90 External Rotation
WOD (40 min cap)
4 Rounds
20/15 Cal Bike
30 Push-ups
400m Run
15 Chest to Bar Pull-ups
60 Double Unders
Rest 2 Minutes
Level 2 – 15-20-30-40
Level 1- 10-15-20-25
ADV – Wear a vest (20/10)
Extra Work
Manmakers
8-7-6-5-4
Climb in Weight
*Complete a 100ft double OH KB Carry between sets (1.5,1)