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FRIDAY 1/4

Warm-up

Row 500/400m, 15 Burpees to a target, 2:00 Dragon Pose/Hip Opener Stretch per side

Mobility Recommendation: 2:00 pigeon pose per side (in addition to the 2:00 hip opener stretch)

Conditioning

AMRAP 18 Minutes: 12 Burpees to a plate, 12 Dumbbell Power Cleans (50/35), 12 Step Ups (24/20) with Dumbbells – pick a dumbbell weight that allows for continued movement

Extra

Accumulate 3 Minutes L-sit hanging from Pull Up Bar

 


SATURDAY 1/5

Teams of 4

AMRAP 10 Minutes (you go I go)

Team members 1 and 2: 100m Run Sprint, 5 Burpees, 10 KB Deadlifts, 5 Pull Ups

Team members 3 and 4: 200m Row Sprint, 5 Burpees, 10 Goblet Squats, 5 Push ups

Rest 2 mins then switch movements (run to row/vice versa). After both groups have done each AMRAP…

10 min MAX Wallballs – 2 people work 2 people hold a plank, switch if someone drops from plank