WOD: Thursday, April 25th, 2019

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Lower Back/Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • Run the stairs
  • 5 Deadlifts (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

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Workout: 18 Minutes Ladder

(2-4-6-8-10-12-14-16-18-20-22-24-26-28- etc….)

  • Calorie Row/Bike/Runner
  • Deadlifts (205/125)
  • Alternating Pistol Squats

*Pistol Modification/Scale: KB Goblet Squat (24k/16k)*

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Cardio Option: 18 Minute Ladder

(2-4-6-8-10-12-14-16-18-20-22-24-26-28- etc….)

  • Calorie Row/Bike/Runner
  • Russian KB Swings (24k/16k)
  • Alternating Pistol Squats

*Pistol Modification/Scale: KB Goblet Squat (24k/16k)

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Endurance: Assault Bike

  • 50 Calories For Time

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Core: 4 Rounds

  • 15 Long Sit ups
  • 30 Bicycles