WOD
Warm-up
2 Sets
20/16 Calorie Bike
6e/side Shinbox Goodmornings (paused)
8e/side Half Kneeling KB Windmills
6e/side Single Leg Prisoner Goodmorning
Conditioning
Alphabet Soup
4 Rounds for Time (Rx+ 5 Rounds) – 35 Minute Time Cap:
A. 15 DB Deadlifts (50/35)
B. 15 DB Anchored Sit-ups | GHD Sit-up
C. 15/12 | 20/16 Calorie Bike
D. 12 Lateral Burpee Over DB (Rx+ Stack DBs)
E. 12 Alternating Goblet DB Reverse Lunge | Double DB Front Rack Reverse Lunge (L+R=2)
**Rest 2 Minutes after completing each round
Round 1 – ABCDE
Round 2 – EDCBA
Round 3 – CDEAB
Round 4 – BAEDC
Round 5 (Rx+) – DBECA