Group Dynamic Warmup:
- PVC Overhead Squat Tabata – 2 Minutes
- :20s Bottom of OHS Hold – :10s of PVC OHS
- Pigeon Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 3 Rounds (10 Min Cap)
- 200 Meter Run
- 3 Overhead Squats (ascending weights)
- :15s Hanging Knee Raise Hold
——————————————————————————————————–
Workout: For Time
3 Rounds
- 13 Burpees Over Bar
- 9 Toes to Bar
- 5 Overhead Squats (105/75)
-Then-
-Then-
3 Rounds
- 5 Overhead Squats (105/75)
- 9 Toes to Bar
- 13 Burpees Over Bar
*CRX: 5 Overhead Squats (135/95)
——————————————————————————————————–
Cardio Option: For Time
3 Rounds
- 13 Burpees Over Bar
- 9 Toes to Bar
- 5 Atomic Sit Ups (25/15)
-Then-
-Then-
3 Rounds
- 5 Atomic Sit Ups (25/15)
- 9 Toes to Bar
- 13 Burpees Over Bar
——————————————————————————————————–
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
There are currently no active social stickers.