Tuesday, September 17th, 2024

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row OR Bike 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 15 Double Unders/30 Singles/OR :30s of DU practice 

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Workout: For Time 

2 Rounds

  • 1000 Meter Row OR 2400 Meter Bike 
  • 60 Double Unders 
  • 40 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 20 Sumo Deadlift High Pulls (105/75)

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Cardio Option: For Time 

2 Rounds

  • 1000 Meter Row OR 2400 Meter Bike 
  • 60 Double Unders 
  • 40 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 40 Rage Balls (20/15)

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)