1 ROUND of...
20 Jumping Jacks
40 Mountain Climbers
20 Lunges
40 Hollow Flutter Kicks
20 Groiners with Twist
20 Air Squats
10 Forward Leg Swings
10 Lateral Leg Swings

Then....

"Bring_Sally_Up"

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 3 Up-Downs + 3 KB Swings
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 3 Jump Squats + 3 Sit-ups
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling amazing.

FOR RECOVERY
8:00 Stretching*

4:00 Lower Body, Hips & Hammies
4:00 Upper Body, Lats & Shoulders