What was your first paying job?
Warm Up 3
2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
Metcon (AMRAP - Rounds and Reps)
30 Minute AMRAP - Teams4
15/12 Cal Row
12/9 Cal AB or Bike
Run 200 M
Teams should be 4, but can be 2 (will be very difficult)
Each teammate must complete each exercise before the next teammate can begin.
Only one person works at a time
100 Burpees for time
Out of Town WOD
RUN 1 MILE, LUNGING 30 STEPS EVERY 1 MINUTE.