Whiteboard Brief: Warm Up: 2 rounds 1 min. Tabata Mountain Climbers 6 Samson Lunge with Torso Twist 8 Bootstrap Squats 10 Glute Bridges :15 sec. Crab Hold Build: Core 3-4 rounds: 10 Situps 10 V Ups 10 Tuck ups rest :60 b/w sets *Goal is to rest as little as possible between each movement Conditioning:...Read More

Whiteboard Brief: Warm-Up: 2 Rounds1 min. Tabata Mountain Climbers6 Samson Lunge with Torso Twist8 Bootstrap Squats10 Glute Bridges:15 sec. Crab HoldWOD 1: A Lil’ Strength Werk1) 3 x 10 KB Cossack Lunges2) 2 x 20 Reverse Lunges (KB or Backpack (Goblet, OH))WOD 2: 8′ AMRAP8 Air Squats8 KB Swings (or Backpack Swings)4 Alternating Pistols (Single...Read More