“Countdown”
Group Warm Up: 2 rounds
5 Walkout Press Ups
10 Spider Lunges
10 Good Mornings
WOD: 4 RFT
21 – 15 – 9 Cals**
In between each set of Cals complete:
15 KBS
12 Walking Lunges
9 Press Ups
** Each round has to be completed on a different bit of cardio.
· Row
· Ski
· Bike
· AirDyne
RXD+ (28/20)
RXD (24/16)
SCALED+ (20/12)
SCALED (16/8)
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