Group Warm-up (2 Rds)

• • 1 min Jump Rope/ Bike/ Ski
  • 20 Air Squats
  • 20 Alt Lunges
  • 20 Shoulder Taps
  • 10 PVC Pass Through
  • 10 PVC OH Squats
  • 5 Walkouts to a Push-up

AMRAP Pre-Game (10 min)

• • 200 m Run/ 1 min rope/200 m ski/1min bike
  • 20 Dynamic Squats
  • 20 sec Squat Hold
  • 20 Mountain Climbers
  • 20 sec High Plank
  • 20 Double Crunches
  • 20 sec Hollow Out

Hero WOD Saturday “Jack”

AMRAP (20 min)

• • 10 Push Press
  • 10 KB Swings
  • 10 Box Jumps

Core finisher:2Rds

• 10 plank bird dog
• 20 kb sling shot
• 20 crunches
• 20 v-ups