INTERMEDIATE 07/01/2020

Sample Squatting Warm-Up:
– 30 cal Assault Bike
– 10 x perfect stretch (5 each side)
– 10 x spiderman lunges with hip oscillation (5 each side)
– 10 x cat and cow pose (spinal articulation)
– 5 x bird dog each side (Opposite knee to the opposite arm, stimulate core and glute activation, and wake up contralateral movement patterns)
– 5 x single leg glute bridge each side
– 20-second hollow body hold
– 5 x roll-to-candlestick
– 10 x air squat @ slow tempo
– 10 x faster air squat
– 10 x jump squat

Followed by…
Two Sets:
Alternating Lateral Lunges or Cossack Squats x 12-14
Rotational Medicine Ball Throws x 5-7 each side
Single-Leg Jumps (box or broad) x 5-7 each side

Then…

In teams of 5, with only one teammate allowed per station, AMRAP 30min
Station 1 – 10 Dumbbell Devil’s Presses
Station 2 – 20/15 Calories of Assault Bike or Bike Erg
Station 3 – 30 Box Jumps (jump up, step down)
Station 4 – 40 Push-Ups
Station 5 – Rest

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