WARM UP:

400 M. Run

10 Walking High Knee Holds 

10 Walking Flamingos 

10 Walking Lunges 

10 Inch Worms 

10 Side Lunges 

Then:

Mobility 

SKILL:

Work on Assault Bike Technique

WOD:

“POWER ENDURANCE”

For Time: (Teams of 2)

3 Rounds

800 M. Team Run

4 (80 Ft.) Prowler Pushes

10 Rope Climbs

30 Cal. Assault Bike

*Sub. 15 Rope Pull Ups for Rope Climbs accordingly.

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