INGUZ WOD
10-9-8-7-6-5-4-3-2-1:
Squat Cleans (135/95#)
Before Each Round One of the Following:
20/15 Calorie Row
15/10 Calorie Assault Bike
200 Meter Run
* There is a 25 minute time cap on this workout. Post time to the whiteboard.
HOME GYM
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squat Cleans (50’s/35’s)
Before Each Round:
200 Meter Run
AFTER PARTY – Midline
3 Sets:
30 GHD Sit-ups
30 Dumbbell Weighted Glute Bridges
MOVE 45
15 Minute AMRAP:
25 Plate Ground to Overhead
10 Broad Jump to Reverse Bear Crawl
250 Meter Row
2 Minute Rest…
Core Finisher:
4 Rounds (45 sec work : 15 sec rest)
Side Plank
* Alt. sides each round