PRIMER:
3 Rds
Minute Row
30 Ft Duck Walk
30 Ft Bear Crawl
10 Down Dog to Push Ups
20 Line Hops
MOBILITY:
Boot Straps
Down Dog
STRENGTH: On the 2:30 x 4
50 Ft DB Walking Lunges
Sets 1&2: Overhead
Sets 3&4: Front Rack
Sets 5&6: Hang
WOD: Wallball Biathlon
.3 Mile Bike, 15 Unbroken WB
.3 Mile Bike, 20 Unbroken WB
.3 Mile Bike, 25 Unbroken WB
.3 Mile Bike, 30 Unbroken WB
.3 Mile Bike, 35 Unbroken WB
.3 Mile Bike, 40 Unbroken WB
Every set that is broken up add .3 onto your bike
250M Row
200M Ski
Time Cap 20 Minutes
Bulletproof: WB Biathlon
Replace WB with Goblet Squats @ 53/35