- Warmup
- :30 Seconds
- Easy Row
- Active Spidermans
- Medium Row
- Active Samson
- Faster Row
- Air Squats
- Line Drills
- Quad Stretch
- Straight Leg Kicks
- Toe Walks
- Toe Walks with Arms Overhead
- Heel Walks
- Heel Walks with Arms Overhead
- Walkouts
- Duck Walk
- :30 Seconds
- Mobility
- Child’s pose on medicine ball
- Squat hold
- Movement review
- Rehearsal
- 1 Round
- 3 Calorie Row
- 3 Wallballs
- 3 Pull-ups
- 3 Toes to Bar
- 3 Chest to Bar Pull-ups
- 1 Round
- WOD “Iron Lunge
- AMRAP 4:
- 27/20 Calorie Row
- 27 Wallballs (20/14)
- 27 Chest to Bar Pull-ups
- rest 4 minutes
- AMRAP 4:
- 21/15 Calorie Row
- 21 Wallballs (20/14)
- 21 Toes to Bar
- rest 4 minutes
- AMRAP 4:
- 15/10 Calorie Row
- 15 Wallballs (20/14)
- 15 Pull-ups
- AMRAP 4:
- Mobility
- Static prone scorpion hold
- Couch stretch