April 9, 2025 – Performance

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

Full Effort (Performance)
For time:
50 Single Leg Alternating V-Ups
50 Kettlebell Swings (24/16 kg)
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
50/35 Calorie Assault Bike
50 Wall Ball Shots
50 Kettlebell Swings
50 Single Leg Alternating V-Ups

Goal: < 25:00
Time Cap: 35:00

Full Victory
For time:
40 Single Leg Alternating V-Ups
40 Kettlebell Swings (24/16 kg)
40 Wall Ball Shots (20/14 lbs to 10/9′ target)
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