Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Couch Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 3 Rounds
- Run to the end of the driveway
- 6 Alt Front Rack Lunges (ascending weights)
- :10s Hollow Hold
——————————————————————————————————–
Workout: AMRAP x 20 Minutes
- (16/12) Calorie Row OR (12/8) Cal Bike
- 12 Ab-Mat Sit Ups
- 8 Alt Front Rack Lunges (115/85)
*Every 4 Minutes (NOT including 0:00) complete:
*One score: rounds + reps completed in 20 minutes
——————————————————————————————————–
Cardio Option: AMRAP x 20 Minutes
- (16/12) Calorie Row OR (12/8) Cal Bike
- 12 Ab-Mat Sit Ups
- 8 Alt DB Lunges (50/35)
*Every 4 Minutes (NOT including 0:00) complete:
——————————————————————————————————–
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
There are currently no active social stickers.