Warm-Up
30|20 Cal Assault Bike*
-Then-
2 Rounds
8 Dive bombers
10 Sit Ups
8 Scap Push Ups
80 Singles*
*Rd 2 – 40 Dubs
*Increase pace every 5 Cal
Schwinn – 45|30 Cal
Strength
E2MOM12
Bench Press
3 Reps
(If there are not enough benches use boxes, or complete a floor press)
WOD
EMOM12
1. 40 Double Unders
2. 20 Sit-ups
3. 12|8 Cal Assault Bike*
4. 15 Push-ups
*Schwinn – 18|12 Cal
Each Movement has it’s own minute
Level 2- 20 Double Unders
Level 1- 80 Singles
ADV- 15 GHDs, Ring Push-ups, Drag Rope