member-NICOLE-REINMAN

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Min per side    

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Pre-Game: 3 Rounds (10 min cap) 

• (9/7) Calorie Row/Ski/Bike 
• 3 Power Snatches (ascending weights) 
• :15s Hollow Hold 

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Workout: AMRAP x 18 Minutes 

• Max Calorie Row/Ski/Bike 

-Every 3 Minutes (not including 0:00) complete:

• 12 Ab-Mat Sit Ups 
• 6 Power Snatches (115/75) 

*One score: total cals completed in 18 minutes

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Cardio Option: AMRAP x 18 Minutes 

• Max Calorie Row/Ski/Bike 

-Every 3 Minutes (not including 0:00) complete:

• 12 Ab-Mat Sit Ups 
• 12 Alt DB Snatches (50/35) 

*One score: total cals completed in 18 minutes

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Core: 4 Rounds 

• 15 V-Ups 
• 30 Plate Twists (25/15)