Group Warm-up (2 Rds)

• • 1 min Jump Rope/ Bike/ Ski/ Row/200 m run
  • 20 Dynamic Squats
  • 20 Alt Lunges (10/10)
  • 20 Stiff Leg March
  • 10 PVC Pass Throughs
  • 10 PVC OH Squats
  • 10 Up Dog/ Down Dog

Workout

15 – 12 – 9 – 6 – 3

• • Box Step Ups (R+L=1)
  • DB/ KB Thrusters
  • bench hops
  • Kneeling KB Curls
  • TRX Reclines
  • 1 min Jump Rope/ Ski/ Bike/ Row/200 m run
• Aim for 3 weight increases at 9, 6, and 3 reps.

Finisher (3 Rds)

• • Farmers Carry <—->
  • 10 toe taps into  Push-ups
  • 45 sec plank w/reach