Warm-up
20/15 cals on the AB
Then, 1 round for quality
15 GHD sit-ups
15 GHD back ext.
10 strict pull-ups or ring rows
10 push-ups or strict ring dips
10 walking lunges
10 dislocates
10 OHS
10 banded pull-aparts
WOD
3 stations
– each 5 min AMRAP
– 1:00 rest after each
– 2 rounds of each (1.2.3.1.2.3)
Station #1
“Bermuda”
50/35 cals on rower
30 KBS (53/35#)(44/26#)
*max effort wall sit
Station #2
“Puerto Rico”
40/30 cals AB
30 push-ups
*max effort hollow hold
Station #3
“Miami”
50 air squats
25 burpees
