August 24 2021

Warm Up:

4x

Row/Bike 30 sec slow/30 sec Medium /15 sec fast

2x

10 Alt V Ups

10 Scap Push Ups

10 Bent Over flies

20 Plank Shoulder Taps

WOD:

30 Min OTM - Alternate Movements

L3 -

15/12 Cal Row

15 GHD Sit Ups/20 ABMAT Sit Ups

15/11 Cal Bike

12 Burpees to Target

1 Min Rest

L2 -

13/10 Cal Row

12 GHD Sit Ups/17 ABMAT Sit Ups

13/9 Cal Bike

10 Burpees to Target

1 Min Rest

L1 -

10/8 Cal Row

15 ABMAT Sit Ups

10/7 Cal Bike

8 Burpees to Target

1 Min Rest

AT HOME CREW
30 Min OTM - Alternate Movements

12M Shuttle run (6x20M)

15 VUPs

12M Shuttle run (6x20M)

12 Burpees

1 Min Rest