General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Endurance:

Partner WOD

Bike 7:00 for max calories

Rest 3:00*

Row 7:00 for max calories

Rest 3:00*

Bike 7:00 for max calories

Rest 3:00*

Row 7:00 for max calories

 

For total calories

*During rest, perform 30 wall-ball sit-up throws (14/10)

 

Mobility:

Couch Stretch

Banded Bully

Lateral Opener

 

 

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