WOD: Thursday, October 7th, 2021

Warm-up: Group Dynamic 

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

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Pre-Game: 3 Rounds 

• 100 Meter Run / 150 Meter Row / 300 Meter Bike
• 5 Shoulder to Overhead 
• :15s Hollow Hold 

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Workout: 3 Rounds 

• 400 Meter Run / 500 Meter Row / 1200 Meter Bike 
• 30 Ab-Mat Sit Ups 
• 20 Shoulder to Overhead (115/85) 
• 10 Box Jumps (30”/24”) 

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Cardio Option: 3 Rounds 

• 400 Meter Run / 500 Meter Row / 1200 Meter Bike 
• 30 Ab-Mat Sit Ups 
• 20 Rage Balls (20/15) 
• 10 Box Jumps (30”/24”) 

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Endurance Work: Assault Bike Tabata

• :20s ON – :10s OFF x 8 Sets 

*Goal is max calories across all 8 sets

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations