WOD: Sunday, May 19th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

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Pre Game: 3 Rounds

  • Run the stairs
  • 6 Alternating Back Rack Lunges
  • :15s Hanging Knee Raise HOLD

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Workout: Chipper (30 Minute Cap)

  • Run the “Loop”
  • 100 Ab-Mat Sit ups
  • 40 Alternating Back Rack Lunges (75/55)
  • (30/25) Calorie Row/Bike/Runner
  • 20 Toes 2 Bar

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Cardio Option: Chipper (30 Min Cap)

  • Run the “Loop”
  • 100 Ab-Mat Sit ups
  • 80 Switches
  • (30/25) Calorie Row/Bike/Runner
  • 20 Toes 2 Bar

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Core: 5 Rounds

  • 15 Long Sit ups
  • 30 Muffin Toppers (35/25)