Warm Up:
PVC
Foam Roll
10-8-6-4-2
KBS
T2B
WOD:
Teams of 3:
Partner A rides 500m
Partner B works
Partner C rests
*everyone starts on the bike for the round 1, in order. That means 2 people will rest during “Partner A”s first ride.
While your partner is riding, perform:
Round 1: Dead Hang hold (pull up bar)
Round 2: Back Squat (45/35)
Round 3: Handstand Holds
Round 4: Box Ste Ups
Round 5: Mountain Climbers
Round 6: SA KB Snatches – alternate every rep
Round 7: pistols – alternate every rep
Round 8: push up variety holds – bottom/half way/top
Bar GYM 