General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Hand release push-ups

8 Sit-ups

8 Pause squats (3 seconds)

8 Ring rows

8 Shoulder press w/ T

then…

2 rounds:

Bike 1:00

10m Frankenstein walk

10m Quad pulls

10 Jumping jacks

Endurance:

As many calories as possible on assault bike in 20 minutes*

*Please post/record your total calories as we will use this number for a subsequent WOD.

 

 

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