Wipe Out

Warm-up:

50 KB Swings 15/25 (1/2 = Option 3)

25 Glute Bridges

20 Banded Side Steps R

20 Banded Side Steps L

Toe Walking

Heel Walking

Arm Circles


Option 1 > 3 Months

For Time:

200 m Run/Row

10 Pullups

25 Squats

400 m Run/Row

10 Pullups

25 Squats

800 m Run/Row

10 Pullups

25 Squats

800 m Run/Row

10 Pullups

25 Squats

400 m Run/Row

10 Pullups

25 Squats

200 m Run/Row

10 Pullups

25 Squats


Option 2 < 3 Months

For Time:

200 m Run/Row

10 Pullups

25 Squats

400 m Run/Row

10 Pullups

25 Squats

800 m Run/Row

10 Pullups

25 Squats

400 m Run/Row

10 Pullups

25 Squats

200 m Run/Row

10 Pullu