Primarily Indoors
Warm-up
10|8 Cals – Legs Only
5 Moon To Sky
10|8 Cals – Legs & Lean
5 Inchworms with Increasing Push-Ups
10|8 Cals – Arms Only
10 Scorpion Stretch
15|12 Cals Row all together
Mobility
Alternated BlackBurn – 5 Reps each side
Frog Rotations – 5 each side
Cuff Stretch – 45s each side
Crossed Prayer – 45s each
Accessory
20 Banded Pull-aparts
Then
3 Rounds
10 Banded Face Pull
10 Straight Arm Pull-downs
Then
20 Banded Pull-aparts
WOD
At 0:00
60|50 Calorie Row
40 Thrusters 75|55
20 Pull-ups
At 9:00
60|50 Calorie Row
30 Thrusters 75|55
20 Pull-ups
At 18:00
60|50 Calorie Row
20 Thrusters 75|55
20 Pull-ups
*Thrusters are meant to be light & moveable! Cycle fast and try not to break it up.
Level 2- 65|35
Level 1- 45|25
ADV – C2B
Extra Work
E2MOM 12
3 Overhead Squats
*Increase weight as able