Play a Game!

Then...

3 ROUNDS
20 Plank Medball Taps → Mountain Climbers → Groiners
10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O
10 Air Squats → Lunges → Sit-ups

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Plate Ground to OH (light) + 4 Push-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 great.

FOR RECOVERY
10:00 Foam Rolling

5:00 Upper Back & Lats
5:00 Quads & IT Band