WOD: Sunday, October 25th, 2020

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Warm-up: Group Dynamic

  • High Knees / Lateral Hop Tabata -2 Minutes
  • :20s of high Knees / :10s of lateral hops 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 10 Jump Squats 
  • 5 Overhead Squats (ascending weights)

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Workout: 21 Minutes Max Calories

  • Max Calorie Row OR Bike 

*Every 3 minutes (not including 0:00) complete:

  • 16 Switches 
  • 8 Overhead Squats (75/55)

*Score is max cals after 21 minutes

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Cardio Option: 21 Minutes Max Calories

  • Max Calorie Row OR Bike 

*Every 3 minutes (not including 0:00) complete:

  • 16 Switches 
  • 12 KB Goblet Squats (24k/16k)

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations