WOD: Monday, July 4th, 2022 (7:30, 8:30, 9:30 ONLY!!)

Posted by & filed under .

Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Jump squats 
  • Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds W/ Partner (12 Min Cap)

  • 100 Meter Run (together) 
  • 5 Front Squats (ascending weights) 
  • :15s Plank on Hands 

*Front squats come from the floor

——————————————————————————————————–

Workout: Partner AMRAP x 21 Minutes 

Partner A: Complete 1 Round of

  • Run to the end of the driveway (150 Air Runner)
  • 6 Lateral Pogo Burpees 
  • 6 Front Squats (155/105) 

Partner B: Complete

  • Max Calorie Row OR Bike 

*Switch once Partner A completes a full round 

*Must use the same cardio machine (DON’T RESET MONITOR!)

*Two Scores – Total Rounds + Reps completed and total calories 

——————————————————————————————————–

Cardio Option: Partner AMRAP x 21 Minutes 

Partner A: Complete 1 Round of

  • Run to the end of the driveway (150 Air Runner)
  • 8 Burpees 
  • 12 Med-Ball Jump Squats (20/14)  

Partner B: Complete

  • Max Calorie Row OR Bike 

——————————————————————————————————–

Solo Option: For Time 

5 Rounds 

  • Run to the end of the driveway (150 Air Runner)
  • 6 Lateral Pogo Burpees 
  • 6 Front Squats (155/105) 

-Then-

  • (50/35) Calorie Row OR (40/25) Calorie Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 40 Flutter Kicks