STRENGTH / FOUNDATION
3X3:00:
3 ARM BAR L/R
:30 GOBLET SQUAT STRETCH
5 GOBLET SPLIT SQUAT L/R
5 INCHWORM TO PUSHUP
BUDDY WOD
*TEAMS OF 2 – SPLIT REPS, WORK ONE AT A TIME
AMRAP 20:00:
“PONG STYLE” – BIKE/RUN,50s,40s,30s,BKE/RUN,30s,40s,50s,BIKE/RUN,ETC.
550M BIKE OR 200M RUN (TOGETHER)
50 SQUATS
50 SITUPS
40 LUNGES
40 ALT. V-UPS
30 PUSHUPS
30 RING ROWS
550M BIKE OR 200M RUN (TOGETHER)
COOL DOWN