Atherton & Cairns WOD

Warm up

200m run
20 Banded Presses
20 Banded P/A
20 Banded GMs
200m run
20 Banded P/A
20 Banded Preses
30 Sec HSH
200m run

“Pineapple Express” Part A (On the 0:00)

For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups

“Pineapple Express” Part B (On the 15:00)

For Time (12 Minute Cap):
60-40-20: Sit-ups
After Each Set: 30m Front rack Walking lunges x2 KBs

“Pineapple Express” Part C (On the 35:00)

3 Rounds:
400 Meter Run
21 Lateral KB Burpees