General Warm-Up
Assault / Echo Bike x 3 minutes (Provide Instructions on technique and strategy for the WOD)
Two rounds:
Bottom Squat Mobility Drill x 10 reps
Cossack Squat x 10 reps per side
Perfect Stretch x 45 secods per side
For time:
40 Single Leg Alternating V-Ups
40 Kettlebell Swings
40 Wall Ball Shots
40/30 Calorie Assault Bike
40 Wall Ball Shots
40 Kettlebell Swings
40 Single Leg Alternating V-Ups
Goal: < 25:00
Time Cap: 35:00
15:26 24kg, 20# MB, bike 4:34