October 22, 2022

Group Warm-up (12 min)

  • 300 m Run then AMRAP the following for the remaining time…
    • 20 Skips
    • 20 Dynamic Squats
    • 20 Alt Rear Lunges w/ Twist
    • 10 PVC Pass Throughs
    • 10 PVC OH Squats
    • 10 Hand Release Push-ups

Workout Pyramid

  • Devil Press
    • 1-2-3-4-5-4-3-2-1
  • Goblet Squat
    • 2-4-6-8-10-8-6-4-2
  • Push-ups
    • 3-6-9-12-15-12-9-6-3
  • KB Swings
    • 4-8-12-16-20-16-12-8-4
  • 300 m Run every 3 rounds

Finisher – TBA