Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Movement Prep
2 Rounds
Air Squats X 10 Reps
Alternating Lunges X 10 Reps
Push-Ups X 10 Reps
-Into-
30 Seconds Echo Bike
30 Seconds Rowing
WOD
In Teams of 4 ~ For Reps ~ 30 Minutes
COMPETITIVE
1000 Cals Echo Bike
1000 Cals Rower
PERFORMANCE
1000 Cals Echo Bike
1000 Cals Rower
LIFESTYLE
In Teams of 4 Alternate Machines
Max Cals Echo Bike
Max Cals Rower