CrossFit – Sun, Aug 10 Sunday Endurance (Checkmark) WARM-UP Conditioning For Time 1000/900m Row 3 Rounds of “Cindy” 800m Run 3 Rounds of “Cindy” 500/450m Row 2 Rounds of “Cindy” 400m Run 2 Rounds of “Cindy” 250/225m Row 1 Round of “Cindy” 200m Run 1 Round of “Cindy” “Cindy” = 5 Pull-Ups + 10 Push-Ups
CrossFit – Tue, Aug 26 Warm-Up (Checkmark) Mobility + Activation :30/:30 Active Pigeon Stretch :30/:30 Samson Lunge :15/:15 PVC Front Rack Mobility :30/:30 Band-Assisted Lat Stretch General Movement Prep 2 Sets: For Quality 10 Air Squats 8 Push-Ups 6 Bradford Press with Lockout + 4 Push Press 6 Kipping Swings or Ring Rows :15 Dead
CrossFit – Thu, Sep 11 Warm-Up (Checkmark) Mobility Prep and Activation 1:00 Row :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold — General Movement Prep 2 Sets: For Quality 8/8 Single Leg Barbell Romanian Deadlifts 8 Hollow Rocks 8 Alternating V-Ups 12 Air Squats — Primer (1
CrossFit – Sat, Sep 27 Warm-Up (Checkmark) General Prep 400m Group Run — 2 Sets: For Quality :30 Jump Rope 6/6 Single Arm Ring Rows 6 Strict Knees to Chest 10 Abmat Sit-Ups – Specific Skill Work and Primer Rope Climb Technique and Practice – Primer 20 Double Unders :15 Forearm Plank 1 Rope Climb
CrossFit – Mon, Oct 13 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classesOctober 13, 2025Open Gym 9-12. Warm-Up Flow (Checkmark) 10:00 minutes for Quality 1:00 Bike :30 Jump Rope 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings :15 Nose to Wall Handsant Hold 2 x 10m out and back
General Warm-Up
2:00 Cardio Choice
-
10 Down Dog Toe Touches
8 Inchworm Push-Ups
:30/:30 Crossbody Lat Stretch
-
2 Sets:
8 Single Leg Toe Touches (4/4)
8/8 Single Arm Dumbbell Strict Press @ Light Load
Position Build (Simple to Complex):
8 Dual Dumbbell Bench Press @ Light Load (Controlled to the chest, feet planted)
8 Dual Kettlebell Bent Over Rows @ Light Load
6 Dual Kettlebell Alternating Gorilla Rows (3/3) (Flat back, hips still, no rotation)
-
5 Sandbag Deadlifts
3 Sandbag Rounded Back Extensions
3 Sandbag Cleans @ Light Bag (Hinge, hug, drive the hips through)
-
25/25ft (7.5/7.5m) Single Arm Overhead Carry @ Light Load (Biceps by the ear, ribs down)
:20 Plank Hold
30:00 EMOM (5 Rounds)
Min 1: 12 Dual Dumbbell Bench Press
Min 2: 4 Sandbag Cleans
Min 3: 12 Dual Kettlebell Alternating Gorilla Rows (6/6)
Min 4: 50/50ft (15/15m) Single Arm Overhead Carry
Min 5: :45 Plank Hold
Min 6: Rest
Score = Load (record working loads for each movement)
Sandbag: 150/100lb (68/45kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Kettlebells (Gorilla Row and Single Arm Overhead Carry): 53/35lb (24/16kg)
Notes:
• Sub 12 Dual Kettlebell Deadlifts if sandbags are unavailable.
• These are suggested loads not prescribed
Goals: All 25 working minutes completed unbroken at the chosen loads
Stimulus: Strength EMOM, Muscular Stamina
RPE: 7.5/10
Primary Objective: Finish every station by :45 with no dropped or failed reps.
Secondary Objective: Match or slightly exceed the loads used in week one of this cycle.
Level 2:
10 Dual Dumbbell Bench Press, 4 Sandbag Cleans, 10 Gorilla Rows (5/5), 50/50ft (15/15m) Overhead Carry, :40 Plank Hold
Sandbag: 100/70lb (45/32kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Kettlebells: 35/26lb (16/12kg)
Level 1:
10 Dual Dumbbell Floor Press, 4 Sandbag Deadlifts or Cleans, 10 Bent Over Rows (5/5), 80ft (24m) Front Rack Carry, :30 Plank Hold
Sandbag: 70/50lb (32/22.5kg)
Dumbbells: 2 x 25/15lb (12/7kg)
Kettlebells: 26/18lb (12/8kg)
Masters 55+:
10 Dual Dumbbell Bench Press, 4 Sandbag Cleans, 10 Gorilla Rows (5/5), 40/40ft (12/12m) Overhead Carry, :35 Plank Hold
Sandbag: 100/70lb (45/32kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Kettlebells: 35/26lb (16/12kg)
Competitor:
Sandbag: 200/150lb (92/68kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebells: 70/53lb (32/24kg)
Hotel Gym / Travel:
12 Dual Dumbbell Bench Press, 4 Heavy Dumbbell Power Cleans, 12 Dumbbell Alternating Gorilla Rows (5/5), 50/50ft (15/15m) Single Arm Overhead Carry, :45 Plank Hold
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up / Up Dog (Gentle midline decompression)
For Quality:
3 Sets:
10-12 Incline Bench Dumbbell Y-Raise, Light
12-15 Weighted Hip Extensions
:30/:30 Paloff Press Hold
Choice on Loads.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
-
Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
-
Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
-
Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
-
Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
-
Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
-
Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
-
Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
-
Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
-
Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
-
Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
-
Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
-
Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
-
Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
-
Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
-
Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
-
Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
-
Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
-
Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
