WOD: Saturday, November 30th, 2019

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• Run the stairs
• 3 Front Squats (increasing weights)
• :15s Hollow Hold

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Workout: 4 Rounds

• 300 Meter Run / 350 Meter Row / 900 Meter Bike
• 30 Ab-Mat Sit ups
• Front Squats (ascending weights / descending reps)

Round 1: 15 Reps (95/65)

Round 2: 12 Reps (135/85)

Round 3: 9 Reps (155/105)

Round 4: 6 Reps (185/115)

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Cardio Option: 4 Rounds

• 300 Meter Run / 350 Meter Row / 900 Meter Bike
• 30 Ab-Mat Sit ups
• 15 KB/DB Goblet Squats (50/35)(24k/16k)

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Strength: Bench Press

• 5 Sets x 3 Reps @80% of 1 Rep Max

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Core: 5 Rounds

• 15 Weighted reach the ceilings (25/15)
• 30 Russian Twists (25/15)