Warm Up

Coach’s Choice


Kettlebell Swings

Med Ball Shuttle Runs


Teams of 3 – 20 minute running clock

Buy In – Each team must complete 30 shuttle runs with a med ball (20/14) – 1 person working at a time. Split the work how you choose, but every member must run at least 5 shuttle runs.

In remaining time, AMRAP – all 3 working at once, switch when you choose.

Box Jumps (24/20)

Kettle Bell Swings (53/35)

Cals on Rower


Travel WOD

3 rounds of:
25 Tuck Jumps
15 Sit Ups
5 Burpees