MOBILITY

Child’s Pose on Box: 1-2 Minutes

Video

Pigeon Pose: 1-2 Minutes Each Side

Video

Ankle Stretch: 1 -2 Minutes Each Side

Video

ACTIVATION

8 Minute Running Clock

:30 Second Assault Bike

:30 Second Active Spiderman Video

:30 Second Hollow Rock Video

:30 Second Push-up to Down Dog Video

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

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WOD

“Tic Tac Toe” (Team Version)

Teams of 3

For Time (30 Minute Time Cap):

3 Rounds:

60/45 Calorie Assault Bike / row / run 400

45 Toes to Bar/ ttkb

45 Thrusters (95/65)

45 Thrustrers (115/85)

45 Thrusters (135/95)

3 Rounds:

60/45 Calorie Assault Bike/ row / run 400

45 Barbell Facing Burpees

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Tic Tac Toe” (Individual Version)

For Time (30 Minute Cap):

3 Rounds:

21/15 Calorie Assault Bike

15 Toes to Bar

15 Thrusters (95/65)

15 Thrustrers (115/85)

15 Thrusters (135/95)

3 Rounds:

21/15 Calorie Assault Bike

15 Barbell Facing Burpees

HOME WOD

“Tic Tac Go”

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

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“Tic-Tac-Go” (No Running Version)

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders