Thursday March 27, 2025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

10 speed skaters

Knee pulls (down)

Quad pulls (back)

10 scapular pushups

High toe touch (down)

Low toe touch (back)

5 inchworms + pushup

Side shuffle (down & back)

Mobility

Downward dog :30

WOD

In 6 minutes:

400m run (3 laps) or 500m row

1 lap carry*

25 situps

AMRAP cal row or bike in remaining time

Repeat for 6 cycles (begin round 2 at 6:00, round 3 at 12:00, etc.).  Your score is the total cals accomplished.

*Carry is 3 rounds double KB farmer carry and 3 rounds sandbag/slamball/heavy wallball/plate carry.  Can be done in any order.  Choose your own KB weight.

Do not drop the KBs.  If you need to set them down on the concrete, use the black mats.

F:  4 cycles

P1/P2:  as written

C:  instead of situps:  3 rounds 15/12 ski cals and 3 rounds 20 GHD (in any order)