Warm-up: Group Dynamic
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge – :10s of Hip Thrusts
- Pigeon Stretch – 1 Minute per side
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Strength-Endurance: Every 2:30 minutes x 5 Rounds
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
- 3 Front Squats
*Bar can come from the rack or from the floor
*Athletes can choose to increase the weight or stay the same
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Workout: 3 Intervals (1 Minute ON / :15s Transition)
- Station1: Max Ab-Mat Sit Ups
- Station2: Max Alt Front Rack Lunges (95/65)
- Station3: Max Burpees Over Bar
- Station4: Max Calorie Row/Bike/Runner/Ski
- Station5: Rest
*3 Total Scores:
- Total reps accumulated through all stations for each interval
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Cardio Option: 3 Intervals (1 Minute ON / :15s Transition)
- Station1: Max Ab-Mat Sit Ups
- Station2: Max Alt DB Lunges (50/35)
- Station3: Max Burpees Over DB
- Station4: Max Calorie Row/Bike/Runner/Ski
- Station5: Rest
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Core: 3 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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