WOD: Sunday, November 15th, 2020

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes
• :20s Bottom of squat hold – :10s of air Squats
• Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 150 Meter Row OR 300 Meter Bike 
• 10 Alternating Step Back Lunges
• 3 Front Squats (ascending weights)

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Workout: AMRAP x 24 Minutes 

• (14/10) Calorie Row OR Bike 
• 10 Alternating Box Step Ups 
• 8 Front Squats (115/85) 

*Every 4 Minutes complete: 

• 100 Meter Run 

*All Step ups are done to a 20” box and with NO WEIGHT

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Cardio Option: AMRAP x 24 Minutes 

• (14/10) Calorie Row OR Bike 
• 10 Alternating Box Step Ups 
• 8 Jump Squats (20/14)

*Every 4 Minutes complete: 

• 100 Meter Run 

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Core: 5 Rounds 

• 30 Mountain Climbers 
• 30 Plank Jacks