Warm Up:
2 min Bike
1 min 20 ASQ +5 burpees
2min Bike
1 min 20 Lunge+5 burpees
Mini Band Walks
“Fire Breathing Rubber Duckies”
OTM x15min
Min1-5
5 Pull Ups
10 Push Ups
15 ASQ
Min 6-10
10 Thrusters (M)
Min11-15
5 Pull Ups
10 Push Ups
15 ASQ
Post WOD:
10 Bottoms Up KB Press/side
10+10 Pallof Press+Oblique Twists/side
x4-NFT
Extras:
2×20 Rear Delt Raise
3×15 Bicep Curls & Skull Crushers