| Warm-Up: 2 Rounds |
| 20 Lateral Hops |
| 10 Knee To Chest |
| 20 Butt Kickers |
| 10 Knee To Chest |
| 20 Flutter Kicks |
| WOD 1: 12′ AMRAP |
| Buy-in: 800m Run (or 4 min. Run) |
| -Then- |
| 3-6-9-12-15-18, etc. |
| Up Downs |
| Bicycles (R/L = 1) |
| EMOM 20 Penguin Taps (or DUs) |
| WOD 2: Farmer’s Carry Cool Down |
| 3 Rounds |
| :30 Single Right Side Farmer’s Carry |
| :30 Single Left Side Farmer’s Carry |
| 1:00 Rest |