WARMUP
2 ROUNDS
30 sec cardio of choice
10 Jumping Jacks
10 Med Ball G2O
10 Up-Downs
Then…
Play a Game to Get Warm!
WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Russian Twists*
MIN 2 — Row or Bike, Moderate Effort
*L+R = 1 Rep
(No Measure)
COOL DOWN
FLOW STRETCHING…
2:00 Olympic Wall Squat
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
(No Measure)
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