Warm-up
Coach’s choice

WOD prep

Prep the movements at a pace that is about 80 to 85% of your max speed.
30 seconds max burpees
rest 30 seconds
30 seconds max cal bike
rest 30 seconds
30 seconds max sit-ups

If you can hit the numbers as prescibed below perform it as prescribed.
*Adjust reps as needed using the test above.

WOD
Dawn Patrol
EMOM 30
min 0-1  12 Burpees
min 1-2  18/12 cal bike
min 2-3  20 ab-mat sit-ups
Repeat this rotation for the 30 minutes.
*You should be shooting to complete the 3 movements in 30 to 45 seconds with 15 to 30 seconds to transition.
*Scale reps as needed to maintain the intensity.

Option 2:
EMOM 30
0-1 10 Burpees
1-2 15/10 cal bike
2-3 14 ab-mat sit-ups
Repeat this rotation for the 30 minutes.

Option 3:
EMOM 21
0-1 8 Burpees
1-2 12/8 cal bike
2-3 12 ab-mat sit-ups
Repeat this rotation for the 21 minutes.
*You should be shooting to complete the 3 movements in 30 to 45 seconds with 15 to 30 seconds to transition.
*Scale reps as needed to maintain the intensity

Post WOD
Foam roll IT bands 2 minutes per side.