WARM-UP
10 MINUTES FOAM ROLL (COACHES LEAD)
INTO
EMOM X 10 MINUTES
MIN 1 - 10 GLUTE BRIDGE UPS + GLUTE BRIDGE HOLD REMAINING OF THE MINUTE
MIN 2 - 5 PUSH-UP TO PIKE + PIKE HOLD REMAINING OF THE MINUTE.
WORKOUT
TEAMS OF THREE
AMRAP X 20 MINUTES
P1 - 10/8 CAL BIKE/SKI*
P2 - STATIC KB FRONT RACK HOLD (MOD)
P3 - AIR SQUATS
*ATHLETE ON THE BIKE IS THE PACER. ATHLETES WILL PERFORM
STATIC FRONT RACK HOLD, AND MAX AIR SQUATS UNTIL ATHLETE ON BIKE RIDES OR SKIES THE 10/8 CALORIES.
(SCORE IS TOTAL CALORIES).
