Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Ankle Circles X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Glute Bridge X 15 Reps
Lunge With a Twist X 12 Reps

Movement Prep
2 Minutes Air Bike at a Light to Moderate Pace
2 Minutes Rower at a Light to Moderate Pace
1 Minute Skipping
1 Minute Slam Balls

WOD

EMOM ~ 30 Minutes

COMPETITIVE

1) 10/7 Cal Air Bike
2) 15/11 Cal Row
3) 18 Slam Balls
4) 75 Single Unders

PERFORMANCE

1) 7/5 Cal Air Bike
2) 10/7 Cal Row
3) 15 Slam Balls
4) 60 Single Unders

LIFESTYLE

1) 45 Seconds Air Bike
2) 45 Seconds Row
3) 45 Seconds Slam Balls
4) 45 Seconds Single Unders