WOD: Monday, October 26th, 2020

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Warm-up: Group Dynamic

  • Plank / Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on hands / :10s of shoulder taps 
  • Pigeon Stretch – 1 Minute per side  

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Strength: Clean (12 – 15 Minutes)

  • 5 Sets x 3 Reps @ 70 – 75% of 1RM

*Stick to power or squat from week 1

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Workout: AMRAP x 20 Minutes 

  • (50/40) Calorie Row OR Bike 
  • 40 Ab-Mat Sit Ups 
  • 30 Wall Balls (20/14)
  • 20 Shoulder to Overhead (95/65)

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Cardio Option: AMRAP x 20 Minutes 

  • (50/40) Calorie Row OR Bike 
  • 40 Ab-Mat Sit Ups 
  • 30 Wall Balls (20/14)
  • 20 Hand Release Push Ups

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 DB Side Crunches (50/35)