A. WARM UP
1 Min :
Easy Row or Bike or Shutter Run
Easy Single Unders
30 Sec :
Lateral Squats
Arm Circles(15 Forward + 15 Back)
Deep Squat Hold
Squat + Thoracic Rotation 10reps/side
https://www.youtube.com/watch?v=M0ftGdILi78Scoring: Not Scored
B. Activate
30 sec x 4 rounds
Plank on the Ball
Glute Bridge with Stability Ball
https://www.youtube.com/watch?v=cQ8JQpFGPr8Scoring: Not Scored
C. Ball Warmup / Barbell Warmup
1 Round :
Ball Front Squats
Ball Thruster
Ball Cluster
4 Round : (Build Weight)
5 BB Front Squats
4 BB Thrusters
3 BB Cluster
https://www.youtube.com/watch?v=HSSukgkkp0MScoring: Not Scored
D. "That Escalated Quickly"
For Time:
3 Rounds:
15 BB Front Squats (95/65)
25 Double Unders or 75 Single Unders
600/500 Meter Row or 400 Meter Run or 24/18 Cal Bike
3 Rounds:
12 BB Thrusters (95/65)
25 Double Unders or 75 Single Unders
600/500 Meter Row or 400 Meter Run or 24/18 Cal Bike
3 Rounds:
9 BB Clusters (95/65)
25 Double Unders or 75 Single Unders
600/500 Meter Row or 400 Meter Run or 24/18 Cal Bike
https://www.youtube.com/watch?v=plCzO45g9ncScoring: Not Scored