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Warmup:

10-1 banded side steps

20 iron crosses

20 scorpions

20 Glute bridges

Warmup

2x:

500m Row/Ski (no bike except assault bike, sprint last 100m

10 Cat Cows

Warmup:

2x

16 lunges w/ Rotation

15

Warmup:

3:00 Blood Flow

then

2 rds:

12 S/A Windmi

“Sunday Funday”

Running clock

@0:00

E2MOM x5

“Rocky 4”

Teams of 2:

One person works at a time...

60-40-20

Conditioning (warmup)

20-15-10-5

40-30-20-10

Row/ski

Bike

Warmup

2x:

12/10 Row/Ski (no bike except assault bike, sprint last 100m

10 Cat Cows

10 PVC Good Mor

Warmup

 3 Rds:

15 cal row

:30 gymnastics plank

6 KB Turkish Sit-ups e/s (35/26)

Warmup:

3:00 blood flow

then

2 rds:

12 Banded Glute bridges + Banded Squats