WARM UP:
400 M. Row
10 Walking High Knee Holds 
10 Walking Flamingo’s 
10 Walking Lunges 
10 Inch Worms 
10 Side Lunges 
10 High Kicks 
Then:
Mobility 
 
 
WIN & FIT
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pulls
20 Band Pull Aparts
WOD:
“FRANKENSTEIN”
EMOM 20
ODD: Assault Bike
EVEN: Rest 
*Goal is to keep RPM’s above 70/60
**Rest 2 Min.  
For Time:
70/60 Cal. Bike
***8 Min. Cap
 
 
AT HOME
SKILL:
4 Sets
8 Reverse Fly’s
8 Bent Row
WOD:
EMOM 20
ODD: 200 M. Run
EVEN: Rest 
*Rest 2 Min.  
For Time:
1 Mile Run
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