Play a Game!

Then...

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

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 Flow Stretching*

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