WARM-UP
1 ROUND
1:00 EZ-Mod Bike for Calories*
6 Alt. Groiners + Twist
15 Med Ball G2O
10 PVC Pass Throughs
Into…
1 ROUND
Bike*
6 Cossack Squats
7 Med Ball Overhead Press
7 Med Ball Front Squat
10 PVC Superman Pass Throughs
Into…
1 ROUND
Bike*
6/6 Med Ball Around the World
10 Med Ball Thruster
10 Slow Alt. Dead Bugs
STRENGTH
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of
3 Overhead Squats* / 3 Front Squats*
WORKOUT
«THE QUADFATHER»
AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Bike*