-Warm Up-


All of these down and back

Go through it 2x’s


High knees

Butt kickers

Side shuffle

Walking hamstring stretch

Walking hip flexor stretch

Duck walk (walk in the bottom of a squat)




-WOD-



EMOM x 40min.


Min. 1.) 15/12 Calories of your choice

Min. 2.) 12  Burpees

Min. 3.) 50 doubles/singles

Min. 4.) :45 plank hold (on forearms)


Cals can be between the assault bike, row, or ski.


Goal on the cals is to be done in the 30-40 second time domain. 12/10 or 10/8 the sprint on the cardio is the important part go HAM