Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Pigeon Stretch – 1 Minute per side
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Strength: Make Up Day (17 Minutes)
- Establish a new 1 Rep Max
*Pick one of the 3 movements from our strength cycle
*When in doubt, pick the squat 🙂
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Workout: Every 3 Minutes x 6 Rounds
Rounds 1 and 4:
- (21/15) Calorie Row OR (15/12) Cal Bike
-in remaining time complete:
Rounds 2 and 5:
- (21/15) Calorie Row OR (15/12) Cal Bike
-in remaining time complete:
- Max Box Jump Overs (24”/20”)
Rounds 3 and 6:
- (21/15) Calorie Row OR (15/12) Cal Bike
-in remaining time complete:
- Max Alt DB Devils Press (50/35)
*CRX: Devils Press (70/50)
*3 Total Scores:
- 1st score- BOTH rounds of max wall balls added together
- 2nd score- BOTH rounds of max BJO added together
- 3rd score- BOTH rounds of max DP added together
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate Twists (25/15)
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