A. Group Warm

Decided based on WOD and athlete needs.

B. Repeatability

4 Rounds For Reps


40 Second [ALL OUT] Max repetition
20 seconds rest

Score: Your Lowest Round

C. Strength

Support Holds

Rest 1:00

Hollow Body Holds

Rest 1:00

Table Holds

Athletes May Start At Any Station. Scale As Needed.

NOTE: Coaches be sure to notate all individual scores for each athlete’s burpee performance and submit them for tracking. Setup stations so athletes can move quickly and easily from movement to movement.

Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?