Warmup/Mobility) 2 Rounds:


4 Laps of gym

20 secs Handstand Hold

20 sec Flutter Kicks

10 Scap Pushups

10 Scap Pullups

30 sec Samson Stretch each side


WOD A) 3 Rounds for total reps (36 mins):


2 min Calorie Row

-1 min rest-

2 min DB’s Ground to Overhead 45/30’s (can start between or outside of feet and don’t necessarily need to touch the shoulders)

-1 min rest-

2 min 20’ shuttle sprints (one hand touch at the line)

-1 min rest-

2 min Pushups

-1 min rest-


*Goal is to keep a steady, consistent pace/rep scheme, try not to go out of the gate too hard and see your reps per round deteriorate significantly


*Bigger classes have one group start on shuttle sprints