WOD 1: Bike Sprints4 x 30s on/2:00 off**Have groups of 4 on a bike. Athlete #1 goes ALL OUT for 30s, while the others rest. Athlete 2 goes, 3 goes, 4 goes,then all will rest for :30s and Athlete #1 will start their second round at the 2:30 mark***When I say ALL OUT, I means...Read More

Cardio Lifting: 3:00 On/3:00 off x 4 Rounds: (24 mins) 7 Front Squats (from the floor) 14 Lateral OTB Burpees Max Cal Row in Remaining Time *Goal is to get to 100/80 cals… don’t stop once you get there.. but that’s what kind of effort you should bring on each row *Choose a weight that...Read More