Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Ankle Rolls X 30 Seconds per Side
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Deep Lunge Hold X 30 Seconds per Side

Movement Prep
2 Rounds
Air Bike X 30 Seconds
Shuttle Run X 30 Seconds
Box Step Overs X 5 Reps
Box Jump Overs X 5 Reps
Alternating Lunges X 10 Reps

WOD

2 Rounds for Time, with a partner

COMPETITIVE

(First Round in a Vest 20/14)
50/40 Cal Bike
135 Shuttle Runs
150 Box Step or Jump Overs (20”/20”)

PERFORMANCE

50/40 Cal Bike
135 Shuttle Runs
100 Box Step or Jump Overs (20”/20”)

LIFESTYLE

30/20 Cal Bike
115 Shuttle Runs
75 Box Step or Jump Overs