Indoors Primarily
Warm-Up
2 Rounds
-20 Mini Band Mt. Climber*
-15 Mini Band Hollow Pulses
-10 Crab Walk With Mini Band – (Up and Back x 5)
-10 BB Front Squat With Mini Band around top of knees
Mobility
Quad Rolling
Quad Stretching
Strength
E2MOM12
Front Squat
2 Reps
2 Reps
2 Reps
1 Rep
1 Rep
1 Rep
MOD Strength (No Rack)
E2MOM12
Tempo Front Squat 3-1-x-1*
5 Reps
5 Reps
5 Reps
3 Rep
3 Rep
3 Rep
*3 Seconds Down, 1 Second Pause, Explode Up, 1 Second Pause at the Top
Assault|Echo Bike WOD
3 Rounds
20|15 Calorie Bike
30 Unbroken Wall Balls*
*Every time you break hop back on the bike and complete 5/4 Cals
Level 2- 15/12 Calorie Bike
Level 1- 12/10 Calorie Bike
ADV – 30|20 Cal Bike & 30|20 Wall balls
Schwinn/C2 Bike WOD
3 Rounds
30|22 Calorie Bike
30 Unbroken Wall Balls*
*Every time you break hop back on the bike and complete 5/4 Cals
Level 2- 22/18 Calorie Bike
Level 1- 18/15 Calorie Bike
ADV – 45|30 Cal Bike & 30|20 Wall balls
MOD WOD (Outdoor or Indoor)
3 Rounds
300m Run
30 Unbroken Barbell Thrusters 45|35*
*Every time you break complete 5 burpees
Level 1- 20 Barbell Thrusters per round
ADV – 65|45
Extra Work
21-15-9
Ski Cals
GHD Sit Ups
Rest 5 Minutes and Repeat with T2B in Reverse Order