Workouts posted in advance

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of lateral hops, air squats, squat hold 
• Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

4 Sets 

• Sets 1 and 2: 3 Reps each at 85% of 1RM 
• Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Heavy reps so make sure you rest between working sets 

*Focus on bracing your core even if you’re wearing a belt

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Workout: For Time 

• 1000 Meter Row OR 2400 M Bike 
• 32 Wall Balls (20/14) 
• 16 Alt DB Devils Press (50/35) *8 per side

-Then-

• 500 Meter Row OR 1200 M Bike
• 24 Wall Balls (20/14) 
• 12 Alt DB Devils Press (50/35) *6 Per side

-Then-

• 250 Meter Row OR 600 M Bike 
• 16 Wall Balls (20/14) 
• 8 Alt DB Devils Press (50/35) *4 per side

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)