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4MIN CLOCK x 9 intervals
SWOD FRONT SQUATS AND DB ROWS WOD 9 min AMRAP 16/12 CALORIE ASSAULT BIKE 8 Shoulder to Overhead (135/85)
STRENGTH/SKILL CORE and STAMINA (12mins) WOD FOR MAX REPS 10 Rounds at each station (:30 on, :30 off) Assault Bike Shuttle Runs
TEST Row 1000m SKI 1000m BIKE (75/50)
STRENGTH/SKILL Push Jerk OTM x 5 minutes 3 Push Jerks WOD – BREATHE 4 rounds – Each for max distance Every 5 minutes 2 minute Row for Max Distance Immediately Complete 20 swings for Quality
SKILL Handstand Walks WOD 3min on, 3min off, x4rds 36 DUBs 12 OHS 8 Box Jumps
STRENGTH SINGLE ARM ARNOLD PRESS STEP BACK LUNGES WOD 10Mins For Quality 8KB 6 Goblet Squats 4 Gorilla Row 60’ Goblet Carry
SKILL HAND STAND AND HANDSTAND WALKING WOD 4rds for MAX reps, On 5min clock In 3mins30s 200 Jump Rope Singles In Time Remaining: 3 Slam Ball Box Step Overs 3 Slam Balls (6,6…9,9)
STRENGTH/SKILL STAGGERED STANCE KB DL RING ROWS WOD 12MIN PARTNER AMRAP 8 SUMO DL 8 LOADED STEPS 60’ FARMERS CARRY Pillars of Sumo Deadlift
