Workout of the Day

“Ruff Ryders”

AMRAP 20:
Teams of 3:
7 Kettlebell Swings 32/24kg
Shuttle Sprint (15m + 15m + 15m)
7 Calorie Bike
15m Sprint Back

One person works at a time performing 1 whole round
before tagging in another person
Score is total rounds and reps

Extra Training

Good Mornings
3x10

Pull-ups
3 x Max Effort (strict)

Weighted Sit-ups
3x20 (holding a plate or DB)


** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**