PRIMER:
2 Rounds:
30s Bike
30s Sit Ups
30s Samson Stretch
30s Burpee + Air Squat
30s Inch Worm
MOBILITY:
Child’s Pose
Straddle
WARMUP:
5x
5 Double DB Squats
Into
10-20 ft HS Walk
(climb in weight) practice stimulus for the workout
WOD: WVG E11
60/52 Cal Assault Bike
42 DB Sit Ups @35/20
42 Double DB Squats @35/20
80 Ft HS Walk
42 Double DB Squats @ 35/20
80 Ft HS Walk
Time Cap: 20 Minutes
Modifications:
Bike: 80 Cal Bike Erg | 80/68 Cal Row
HS Walk: 160 Ft Bear Crawl
Dumbbell:
Same As RX
Bulletproof Shoulders:
60 Cal Row
42 Sit Ups
42 Goblet Squats @35/20
160 Ft Bear Crawl
42 Goblet Squats@35/20
160 Ft Bear Crawl
Bodyweight Version:
1200M Run
42 Tuck Ups
42 Lunges
80 Ft HS Walk
42 Lunges
80 Ft HS Walk