Primer: 4x
45s Easy Bike
30s Single Unders
30s Spider Mans
Mobility: Lizard Pose
Downward Dog
Strength:
3x Per Person Max Wattage On The Bike – On the Every 90s.
Highest Wattage teammate will start on the bike
Second Highest will start on the burpees
Lowest will start on the double unders.
WOD: Triple Phantom – Teams of 3
6 Rounds:
1 Minute Cal Bike
1 Minute Bar Facing Burpees
1 Minute Double Unders
1 Minute Rest
Each partner will start at a different station. You will all work at the same time, you will all rest at the same time. Score is total combined reps for each station: Double Unders Count as 2 Points. Single Unders count as 1 point.
Dumbbell Version:
Same as RX
Bulletproof Shoulders:
1 Min: Cal Bike
1 Min: Top Up Burpees
1 Min: Double Unders
1 Min: Rest
No Equipment:
1 Min: 10M Shuttle Runs
1 Min: Burpees
1 Min: Line Hops