Saturday
Warm-Up.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Then…
In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Burpee Box Jump-Overs (24″/20″)
60 seconds of Ground to Overhead (115/75 lbs)
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds
Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).
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