Warm-Up
EMOM x 5 MINUTES
7 Burpees into Max Single Unders
(No Measure)
Strength
AMRAP x 5 MINUTES
7 Burpees
7 V-Ups or Tuck-Ups
7 Hollow Rocks
(Score is Rounds + Reps)
Workout
EMOM x 24 MINUTES
MIN 1 – :50 Max DB Waist to Overhead
MIN 2 – :50 Max DB Up-Down
MIN 3 – :50 “Strict” Sit-Ups*
MIN 4 – :50 “Strict” Burpee**
*Strict Sit-Up involves very minimal arm throw.
*Today’s Strict Burpee is 4 steps…Step back to plank / Push-Up / Step up to stand / Jump.
(Score is Reps)
After Party + NCMOBILITY
NCMOBILITY – Basic Adductor Mobilization
* get the link on our SugarWOD calendar *
(No Measure)
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