March 25 2021

Warm Up:

2x

20 Jumping Jacks

15 Air Squats

8 CrossBody single leg RDL

12 Hollow Rocks

10 Single KB Front Squat

5 Inch Worm + Hollow Hold

WOD:

Gym Crew

36 Min EMOM

Min 1: 15/12 Cal Row//12/9 Cal Bike

Min 2: 50 Double Unders

Min 3: 20 Abmat Sit Ups

Min 4: 10 Push up to Alternating Arm Renegade Row

L3- 50/35

L2- 12/10 Cal Row//10/8 Cal Bike, 30 DUBs, 15 Abmat Sit Ups, 35/25 Renegade Row

L1- 10/8 Cal Row//8/6 Cal Bike, 50 Singles, 15 Sit Ups, 8 Push Up to Renegade Row

At Home Crew

36 Min EMOM

Min 1: 12 Burpees

Min 2: 50 Double Unders (30 Mtn Climbers)

Min 3: 20 Sit Ups

Min 4: 10 Push up to Alternating Shoulder Tap