Group Dynamic Warmup:
- Glute Bridge Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Minute per side
——————————————————————————————————–
Strength-Endurance: EMOM x 10 Minutes
- ODD Min: (12/9) Cal Row/Ski OR (9/7) Cal Bike/Runner
- Even Min: 5 Touch N’ Go Deadlifts
*RX (205/135) / RX+ (225/155) / CRX (255/175)
*50s Cap on calories
*Reps should be done as TNG for all 5 rounds
*If prescribed weights are too heavy scale back
——————————————————————————————————–
Workout: 6 Rounds For Time
ODD Rounds (1, 3, 5)
- 32 Double Unders
- 8 DB Devils Press (50/35) *4 per side
- 200 Meter Run
EVEN Rounds (2, 4, 6)
- 32 Double Unders
- 8 Handstand Push Ups
- 200 Meter Run
*CRX: 8 Deficit HSPU (3”/ 2”)
*Handstand Push Ups can be strict or kipping
*Handstand Push Up Scaling Options
- Scale Reps or Distance with ab-mats
- Plyo Box HSPU (8 Reps)
- High Plank Step Ups (16 Reps to a 45 lb plate)
——————————————————————————————————–
Core: 4 Rounds
- 15 AB-Wheels
- 30 Plate Twists (25/15)
There are currently no active social stickers.