11.30.2022

Warm Up
2 sets

1:00 cardio
10 each direction banded monster walks
1:00 cardio
10 each direction banded lateral walks
10 lateral box step ups + 30 second wall sit





Mobility
10 reps DB or PVC Cuban Press
30 seconds lat stretch on box with PVC
10 reps 90/90 hip switches



WOD
"Secret Surprise"
20:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 12 TTB or 9 TTB
min 3- 8 burpee box jump overs 24/20"
min 4- Rest

then at 20:00

3 rounds for time
13/10 cals bike
12 TTB
8 burpee box jump overs