Warm-up
15-10-5
Burps
Jumping Lunges per Leg
Bandy Pull Aparts
Mobility
Quad Rolling and Stretching
Strength
7×2 Thruster
Complete a set every 90s
From the rack or the floor
WOD
30-20-10
Front Squat (135,95)
Chest to Bar Pull-up
Level 2- 115,75
Level 1- 95,55
Extra Work
2 Rounds of
25/20 cals X 4
Rest 30 seconds between each 25/20 cal piece
Rest 3 minutes between each round
This should equal 200/160 Calories
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