Group Dynamic Warmup:
- Plate Squat Tabata – 2 Minutes
- :20s Squat Hold – :10s of Plate Squats
- Pigeon Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Front Squats (ascending weights)
- 5 SLOW Knee Raises (no swinging)
*Front Squats come from the floor
——————————————————————————————————–
Workout: 3 Intervals (6 Minutes ON / 2 Min OFF)
INTERVAL 1:
-in remaining time AMRAP of:
- 5 Front Squats (115/85)
- 7 Toes to Bar
- 9 Box Jump Overs (24”/20”)
INTERVAL 2:
-in remaining time AMRAP of:
- 4 Front Squats (135/95)
- 6 Toes to Bar
- 8 Box Jump Overs (24”/20”)
INTERVAL 3:
-in remaining time AMRAP of:
- 3 Front Squats (155/105)
- 5 Toes to Bar
- 7 Box Jump Overs (24”/20”)
*CRX WEIGHTS: (135/95)(155/105)(185/115) Same Reps
——————————————————————————————————–
Cardio Option: 3 Intervals (6 Minutes ON / 2 Min OFF)
INTERVAL 1:
-in remaining time AMRAP of:
- 7 DB/KB Goblet Squats (50/35)(24K/26K)
- 7 Toes to Bar
- 9 Box Jump Overs (24”/20”)
INTERVAL 2:
-in remaining time AMRAP of:
- 6 DB/KB Goblet Squats (50/35)(24K/26K)
- 6 Toes to Bar
- 8 Box Jump Overs (24”/20”)
INTERVAL 3:
-in remaining time AMRAP of:
- 5 DB/KB Goblet Squats (50/35)(24K/26K)
- 5 Toes to Bar
- 7 Box Jump Overs (24”/20”)
——————————————————————————————————–
Accessory Work: Biceps and Triceps
4 Sets
- 10 Alternating DB Bicep Curls
- 10 DB Tricep Extensions
*Your choice on DB weights
——————————————————————————————————–
Core: 4 Rounds
- 20 Weighted reach the ceilings (25/15)
- 20 Kick the ceilings
There are currently no active social stickers.