WODScreen

WARM UP

AMRAP 9
2:00 Cardio of Choice
:30/:30 Static Lunge Hold
1:00 Farmer’s Carry
2:00 Cardio of Choice
1:00 Sprinter Sit-Ups
1:00 Squat to Stands
1:00 Thread the Needle

WORKOUT

AMRAP 22
:40 Wall Sit
:20 Rest
:40 Bicycle Kick Crunch
:20 Rest
:40 Mixed Grip Kettlebell Carry
400m Run/Row/Ski or 800m Bike

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2:00 Rest
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Every 2:00 x 5 Sets
:40 Cardio of Choice – Hard Effort
1:20 Recovery Walk/Cardio