Posted on

23 January 2025

Warm up: Coach’s Choice

Strength/Skill: Handstand Walk Skill Work: Spend 10 minutes upside down!

WOD: 36 Minute EMOM

Minute 1: Row

Minute 2: Assault Bike

Minute 3: Shuttle Run

Minute 4: Bike Erg

*In order to RX the workout, males must complete 14 calories each minute, females must complete 10. Twelve shuttle runs must be completed in that minute.

Stimulus/Focus: This will be a great cardio workout. Push as hard as you can each minute, but give yourself time to rest before the next movement. Scale the number of reps per movement to your ability. Keep in mind you will complete each movement 9 times.

Cool Down: 400 Meter Walk