Warm-Up
3 Minutes Cardio of Choice
– Into –
3 Minutes Self Directed Stretching and Foam Rolling
– Into –
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms
Lying Alternating Toe Touches
Alternating Scorpion Pose
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Sandbag Cleans
3 Sit-Ups
3 Push-Ups
3 Air Squats
1 Shuttle Run
WOD
AMRAP 25 – In Pairs
COMPETITIVE
50 Sandbag Cleans Split (50/30)
20 Sit-Ups Sync
20 Push-Ups Sync
20 Air Squats Sync
50 Sandbag Shuttle Runs Split (50/30)
PERFORMANCE
50 Sandbag Cleans Split (50/30)
20 Sit-Ups Sync
20 Elevated Push-Ups Sync
20 Air Squats Sync
50 Sandbag Shuttle Runs Split (50/30)
LIFESTYLE
50 Sandbag Cleans Split
20 Crunches Sync
20 Elevated Push-Ups Sync
20 Box Squats Sync
50 Sandbag Shuttle Runs Split