May 14, 2021

Group Warm-up (3 RDs)

• • 200 Meter run
  • 20 Mountain Climbers (R+L=1)
  • 15 Dynamic Squats
  • 10 Tempo Push-ups
  • 5 Burpees

Workout (3 RDs)

• • 8-6-4 DB/ BB Front Squat
  • 12-10-8 Box Jumps
  • Run 200 Meters (Run after you have completed 1 full round. (1 round = 3 sets of squats & box jumps.)

Finisher (3 RDs) “Popeye”

• • 10 DB Curls
  • 10 DB Strict Press
  • 10 Lateral Raise
  • 10 Hammer Curls
  • 10 Upright Rows
  • 10 Push Press
  • 10 Curls

Extra Challenge

• • 50 KB Swings (Use the same weight you would normally use and try to go unbroken.)