Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Bike
30 Seconds Row
30 Seconds Skipping
30 Seconds Band Deadlift
30 Seconds Band Pull-Apart
Strength
Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps
WOD
For Time with a Parther
COMPETITIVE
100 Calorie Row
100 Deadlifts (135/95)
100 Calorie Air Bike
100 Double Unders
100 Calorie Air Bike
100 Deadlifts (135/95)
100 Calorie Row
PERFORMANCE
75 Calorie Row
100 Deadlifts (95/65)
75 Calorie Air Bike
100 Double Unders or 170 Single Unders
75 Calorie Air Bike
100 Deadlifts (95/65)
75 Calorie Row
LIFESTYLE
50 Calorie Row
70 Deadlifts
50 Calorie Air Bike
100 Single Unders
50 Calorie Air Bike
70 Deadlifts
50 Calorie Row