Saturday, Apr. 14th, 2018


A) Warm Up

:20 Seconds
Light Jog
Quad Stretch
Knee to Chest
Soldier Kicks

Medium Jog
Side Lunge
Walking Samson
Walking Spiderman

Faster Jog
Air Squats
Push-up to Down Dog

B) Strength/Skill

Pick Teams and Warm Up


Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Cleans 95/65
Station 3 – Max Calorie Row
Station 4 – Rest

Each athlete will cycle through the 6 rounds, or 24 stations of the workout.
Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind.
Score is team total on the row.
On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Weight on the barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights.