member-ANDREW-ZUCKER

Group Dynamic Warmup:

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Strength-Endurance: EMOM x 10 Minutes 

• Min1: (12/8) Cal Row/Ski OR (9/6) Cal Bike
• Min 2: 3 Shoulder to Overhead 

*Rx: (135/85) *Rx+: (155/105) *CRx: (185/115) 

*Barbell can come from the floor or from the rack 

*:50s Time cap on calories (adjust if needed) 

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Workout: For Time 

2 Rounds 

• 24 Ab-Mat Sit Ups 
• 24 Med-Ball Push Press (20/14) 

-THEN-

• 500 Meter Run 

-into-

2 Rounds 

• 16 Ab-Mat Sit ups 
• 16 Med-Ball Push Press (20/14) 

-THEN-

• 500 Meter Run 

-into-

2 Rounds 

• 8 Ab-Mat Sit Ups 
• 8 Med-Ball Push Press (20/14) 

*CRx: Handstand Push Ups (2×12, 2×8, 2×4 Reps) 

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Core: 3 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions