Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip thrusts
- Seated Hamstring Stretch – 1 Minute per side
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Strength-Endurance: Every 2:30 Minutes x 4 Rounds
- 250 Meter Row / 200 M Run / 600 M Bike
- 5 Touch N’ Go Deadlifts
*Rx: (185/115) / Rx+: (205/135) / *CRx: (225/155)
*All 5 reps each round must be touch n’ go
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Workout: AMRAP x 16 Minutes
- (16/12) Cal Row OR (12/8) Cal Bike
- 8 Alternating Front Rack Lunges (95/65)
- Run to the end of the driveway
- 8 Alternating Box Step Ups (24”/20”)
*One score: total # of rounds + reps completed in 16 mins
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Cardio Option: AMRAP x 16 Minutes
- (16/12) Cal Row OR (12/8) Cal Bike
- 8 Alternating DB Lunges (50/35)
- Run to the end of the driveway
- 8 Alternating Box Step Ups (24”/20”)
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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