Nancy

Group Dynamic Warmup:

• PVC Overhead Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of PVC OHS 
• Couch Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Overhead Squats (ascending weights) 
• 3 QUALITY Wall Balls

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Workout: AMRAP x 18 Minutes 

• 200 Meter Run 
• 16 Wall Balls (20/14) 
• (12/8) Calorie Row/Ski/Bike
• 8 Overhead Squats (105/65) 

*Score is full rounds completed + partial reps

*200 M Run = 2 Reps

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Cardio Option: AMRAP x 18 Minutes 

• 200 Meter Run 
• 16 Wall Balls (20/14) 
• (12/8) Calorie Row/Ski/Bike
• 16 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

• 10 Banded Palloff Presses 
• 10 Banded Rotations