MON 12/8/25 WOD

Warm Up - 2 sets:  200-meter bike, slow - 5 inchworms - 10 Samson stretch lunges - 10 banded pull-aparts - 200-meter bike, faster - 5 up-downs - 10 alternating Cossack squats - 10 banded monster walk steps - 200-meter bike, faster – Toes to bar:  10 quick kips – 5 knees to 90 – 4 knees to chest – 3 toes to bar – Mini round:  5 toes-to-bars - 5 burpees - 5-calorie Echo bike – Use workout variations -

WOD

3 Min AMRAP
15 toes-to-bars L2-toes AHAP L1-Lying T2B
10 burpees L2-8 burpees L1-6 burpees
15/12 cal bike L2-12/10 cals L1-9/7 cals
– Rest 2:00 between AMRAPs.
–*Pick up where you left off*

5 Rounds for Total Rounds + Reps

Post WOD - 1:00 child’s pose - 1:00 banded shoulder stretch/arm