Workout of the Day
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
- Station 1 – Run 150m + Double Under x 30
- Station 2 – 1 Round of “Nate” OR 1 Round of “Cindy”
- Station 3 – 1 Round of DB Triplet
- Station 4 – 20/15 Cals Assault Bike or Row
- Station 5 – Rest
1 Round of Nate is 2 Muscle Up, 4 HSPU, and 8 KBS. 1 Round of Cindy is 5 Pull Up, 10 Push Up, 15 Squats.
Today’s DB Triplet is 5 SA DB Thruster Left + 10 Burpee Over the DB + 5 SA DB Thruster Right.
Competition Class – Downtown 8am only
A. 3 Sets
- Cat Cow x 10
- Prone Kneeling T Spine Rotation x 5 per
- SA OH Carry x 100ft per
B. 3 Sets
- Double Under OR Triple Under x max reps in 30 seconds
- Handstand Hold x AMSAP OR Freestanding HSPU x max reps in 30 seconds
- Skater Squat x 4 per
C. 3 Sets
- (Strict Ring MU x 1 + 3 Strict Dips) x 2-3 – Rest as needed.
D. Every 90 seconds for 12 minutes (8 Sets)
- Split Jerk x 1 – Hold the receiving position for 2-3 seconds before recovering.
