Wednesday 11/8/17

Warm-Up
Hip Cross-Over x 10
Rollover to V-sit x 10
Lateral Lunge x 10
Forward Lunge x 10
Leg swings (front-to-back and side-to-side) x 10 each
PVC pass throughs x 10
PVC OHS x 5
+
Single leg Glute bridge x 6/side
Single leg RDL x 6/side
Glute focused split lunge x 6/side
Downward dog x 6
+
Warm-up OHS or Lunges

Workout
A. Choose an option below:

A1. In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs)
*Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

A2. In teams of three, complete 5 sets each of:
500 Meter Row
20 Walking Lunges with Kettlebells or Dumbbells
10 Burpees
*Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.