PHIL
WARM-UP:
400m Run then 1/2 Tabata
KB Swing, Handstand Hold, Air Squat
Dynamic Stretch
WOD: THE PARTY BUS
For Total Reps
Team of 3
3 Rounds
Partner 1 – 1 min. Row for Calorie
Partner 1 – 1 min. Wallball 20/14
Partner 1 – 1 min. Burpee to target
Partner 2 – 1 min. Row for Calorie
Partner 2 – 1 min. Wallball 20/14
Partner 2 – 1 min. Burpee to target
Partner 3 – 1 min. Row for Calorie
Partner 3 – 1 min. Wallball 20/14
Partner 3 – 1 min. Burpee to target
STRENGTH:
Complete one of the following Reps Schemes
Strict Ring Row (10)4
Strict Pull-ups (5)4
Bar Muscle-ups (5)4
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Deadhang for 90 seconds