DATE – Monday



Not for time:

2 rounds of Cindy (Scale to keep moving)

400m Run

2 rounds of Cindy


Group dynamic stretch


Spend 10-15 minutes working on WOD movement techniques, warm up and gym set up.



Start on any of the 4 stations and completing 4 rounds.

AMRAP in 40s, with 20s rest/rotate between movements


Sandbag walking lunge (Heavy / Light)(held across back – scale to a chain or BW)

Burpee box jump (24”/20”)

Row (Calories)

Bench Press (135lb/85lb)