Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, air squats, squat hold
- Pigeon Stretch – 1 Minute per side
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Strength-Endurance: EMOM x 10 Minutes
- ODD Min: (12/9) Cal Row/Ski OR (9/7) Cal Bike/Runner
- Even Min: 3 Unbroken Thrusters
*RX (115/85) / RX+ (135/95) / CRX (155/105)
*50s Cap on Calories
*Must be able to complete thrusters UB every round
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Workout: Every 3 Minutes x 4 Rounds
-in remaining time complete max reps of:
- Rounds 1 and 3: DB Box Step Overs (50/35)(24”/20”)
- Rounds 2 and 4: Wall Balls (20/14)
*DB Must be held in suitcase position (can switch hands anytime)
*TWO SCORES:
- Total # of DB BSO accumulated
- Total # of WB accumulated
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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