Team Death Race

LINS FITT – Functional Fitness

Warm-up

Metcon

WU: Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

1 Minute

Easy Bike

Active Spidermans

45 Seconds

Moderate Bike

Active Samson

30 Seconds

Faster Bike

Mountain Climbers

15 Seconds

Sprint Bike

Burpees

Metcon

WOD: Metcon (Time)

Team Death Race

Teams of 2

each person does 5 rounds of Death Race

while one person completes one round, the other partner rests

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees

M: Metcon (No Measure)

Midline

21-15-9

Ab Mat Sit Ups

Weighted Hip Extensions

Russian Twists w/Plate

Good Mornings w/plate on back