CrossFit – Fri, Feb 20 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality :15/:15 Inverted Hamstring Stretch 5/5 Pendulum Lunges :20 Extended Plank Hold 10 Alt V-Ups :20 Hollow Hold — Specific Prep 4/4 Dual Dumbbell Single Leg Romanian Deadlifts @ Warm-Up Loads 4-6 Ice Skater Hops *Start Slow then Work to Rebounding 4
CrossFit – Sun, Mar 8 Warm-Up Flow (Checkmark) General 2 Sets: 12/9 Calorie Echo Bike 8/8 Single Arm Dumbbell Deadlift 6/6 Single Arm Dumbbell Hang Snatch 4 No Jump Burpees 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows Specific 2 Sets: @ Warm-Up Loads 3 Dual Dumbbell Burpee Deadlift 4 Dual Dumbbell Sumo Deadlifts 5
CrossFit – Tue, Mar 24 Warm-Up Flow (Checkmark) General Prep 2:00 Row – 2 Sets 10 Alternating Scorpions 10 Plank Shoulder Taps 10 Deep Lunge Mountain Climbers :10 Hollow Hold 10 V-Ups Specific Prep Go over Bench Press and GHD Sit-Ups Technique and Progressions – 8/6 Calorie Row 8 Empty Barbell Bench Press 8 GHD
CrossFit – Thu, Apr 9 Warm-Up Flow (Checkmark) General Warm-Up 400m Easy Run — 2 Sets: :30/:30 Samson Stretch and Lunge :30/:30 Active Pigeon Pose 10/10 Single Leg Glute Bridges 10m A-Skips + 10m B-Skips 10m Ostrich Walk 10 Bootstrap Squats — 3 Sets: 10 Pause Glute Bridges (2 sec) :30 Dead-Bug Alternating Heel Taps
CrossFit – Fri, Apr 24 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice 20 Alternating Arm Swings 12 Back Slaps 10 Alternating Scorpions :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold 2 Sets: 10 Banded Pass-Throughs 15 Banded Pull-Aparts 10 Air Squats + 5 Jumping Squats 20 Bear Plank Shoulder Taps 5 Pike Push-Ups
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
