WARMUP
1 min Cardio Choice
Into…
6 min AMRAP
10 Calf Raises + 10 Tib Raises
10 Alt. Bird Dogs
10 Good Mornings
5 MB Front Squats
5 MB Push Press
5 MB Thrusters
EXTENDED WARMUP
EMOM x 8 MINUTES
MIN 1 – 5 TNG Deadlifts*
MIN 2 – :45 Cardio Choice
*Start Light and build to workout weight. No bar slamming for TNG.
(No Measure)
WORKOUT
EVERY 4:00 x 5 SETS
300/200m Bike or 150/100m Row
8 Deadlift (225/155)
300/200m Bike or 150/100m Row
24 Wall Balls (20/14)
300/200m Bike or 150/100m Row
-Rest w/ Time Remaining-
(Score is Slowest Set)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 10 Alt. 90-90 Hip Rotations
MIN 3 – 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.
(No Measure)
