WOD
Warm-up
Dynamic Stretch/Warm-up
2-3 Sets
6e/side Offset KB Push-up
12 Alt Narrow KB Rotational Deadlift
12 Alt KB Goblet Reverse Lunge
10/7 Calorie Bike Sprint
(1) https://www.youtube.com/watch?v=nxPEqBn6tFc
(2) https://www.youtube.com/watch?v=QM6tD8M9mfI
Conditioning
In Teams of 2, AMRAP in 8 Rounds (24 Minutes), partners alternating rounds:
In 3 Minutes, perform the following…
100m KB Farmer’s Carry (70/53)
12 Wallball (20/14)
8 Burpee Pull-up
Max Calorie Bike
Only record calories on bike.
Each partner works a total of 4 rounds.