- Warmup
- Flags
- Mobility
- Buddah prayer
- Child Pose
- Movement Review
- WOD – 5 Rounds in Teams of 3 (30Min Cap):
- 60/50 Calorie Assault Bike
- 50 Deadlifts
- 40 Hang Power Cleans
- 30 Push Jerks
- Round 1: 95/65
- Round 2: 115/80
- Round 3: 135/95
- Round 4: 155/105
- Round 5: 175/115
- Mobility
- Banded Bully
- Couch Stretch