Group Warm-up

• • 200 m Run then 2 rounds of…
  • 30 Skips
  • 20 Air Squats
  • 10 Stiff Leg March (10/10)
  • 200 m Run then 2 rounds of…
  • 10 Banded Good Mornings
  • 10 Hand release Push-ups
  • 10 Groiners

AMRAP Workout

• AMRAP #1 – 12 min
  • 4 Deficit Deadlifts (stand on 45lbs plate)
  • 8 DB Bench Press
  • 12 Power Jacks
• AMRAP #2 – 12 min
  • 4 Pull-ups
  • 8 Glute Bridge Pullovers
  • 12 Weighted Russian Twist

Finisher (4 Rds)

• • HEAVY Bear Hug Carry <—>
  • 200 m Ski/ 400 m Bike-erg