WOD:

#shredder

Buy In: 20 Up Downs

10 KB Goblet Thruster (53/35lbs) *Hold Single KB in Goblet position in front of chest

10 KB Goblet Thruster
20 Hand Release Pushups (Scale to 15 if need)

10 KB Goblet Thruster
20 Hand Release Pushups (Scale to 15 if need)
40 Russian KB Swings (53/35lbs)

10 KB Goblet Thruster
20 Hand Release Pushups (Scale to 15 if need)
40 Russian KB Swings
80 Crossbody Toe Touches (R/L=2)

10 KB Goblet Thruster
20 Decline Pushups (Scale to 15 if need)
40 Russian KB Swings
80 Crossbody Toe Touches
150 Reps (50 Air Squats, 50 Alternating Lunges, 50 Alternating Jumping Lunges)

Buy Out: 20 Up/Downs

OPTIONAL BIKE ONLY WOD:

BikeErg
3min at easy “”warm-up”” pace
5min at 2 damper
3min recovery at 1 damper
5min at 4 damper
3min recovery at 1 damper
5min at 6 damper
3min recovery at 1 damper
3x (5min Standing on damper 10, 3min recovery on damper 1)
4min at easy “”cool down”” pace
Duration: 55min