WARMUP
MOBILITY (COACH LED)
5 Down Dog to Cobra
5/5 Groiner with Twist
5/5 Samson Lunge
5/5 Cat-Cow
5 90/90 Rotations
AMRAP X 8 MIN
:20 Bottom of WB Squat Hold
10 WB Push Press
10 WB Front Squats
5 Up-Down + Shoulder Taps
:20 Hollow Hold
7 WB Thrusters
7 Burpees
7 Sit-ups
WORKOUT
FOR TIME
50-40-30-20-10
Wall Balls (20/14)
Burpees
Sit-Ups*
*GHD Optional
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
FOR TIME*
100-80-60-40-20
Wall Balls (Athlete Choice)
Burpees
Sit-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Time)
OPTIONAL AFTER PARTY
1-2 ROUNDS FOR QUALITY
100′ EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
Share this page