Cardio Lifting: EMOTM x 15 Mins: 1)Bike x 15/12 Cals 2) 50 Double Unders 3) 12-15 DB Bench Press *If we don’t have heavy enough DB’s for you.. add in a 2 sec pause at the bottom of each rep Comp: 18/15 cals, 70/50, 60 DU Fitness: 15/12 cals, 50/35, 50 DU GPP: 12/9 cals,...Read More

WOD 1: 15 mins :30 Air Squats:30 Double DB S2OH1:00 Box JumpsRest :30:30 Double DB S2OH:30 Box Jumps1:00 Air SquatsRest :30:30 Box Jumps:30 Air Squats1:00 S2OHRest 1:00:30 Box Dips:30 Up Downs1:00 Sit-upsRest :30:30 Up Downs:30 Sit-ups1:00 Box DipsRest :30:30 Sit-ups:30 Box Dips1:00 Up DownsWOD 2: 6 min EMOM1) :50 Plank Hold2) :50 Sandbag over the shoulderPartner...Read More