Warm Up:
1:00 bike, easy
:30 deep squat hold with alternating hand reaches to ceiling
1:00 bike, moderate
:30 air squats
1:00 bike, hard
10 jump squats
WOD: 75-50-25 reps for time:
Wall-ball shots (14/20 lb)
AbMat sit-ups
Calorie bike
Intermediate: 50-35-15 reps for time:
Wall-ball shots (10/14 lb)
AbMat sit-ups
Calorie bike
Beginner: 30-20-10 reps for time:
Wall-ball shots (6/10 lb)
AbMat sit-ups
Calorie bike
Home Workout:
50-35-15 reps for time:
Double-dumbbell thrusters (20/35 lb)
AbMat sit-ups
Up-downs
Post WOD: 50 Weight Back Extensions
Cool down:
1 set:
1:00 foam roll/quad
1:00 couch stretch/leg
1:00 calf stretch/leg