WARMUP:
500 Meter Row
Then 2 Rounds:
12 Good Mornings (empty barbell)
12 Scorpions
12 Glute Bridges
12 Inch Worm to Spiderman Elbow Drops
12 Cossack Squats
STRENGTH/SKILL:
EMOM X 12
M1: 5 Front Squats (75% 1RM)
M2: 12 KB Cossack Squats (24 total – alternating)
WOD:
14 Min AMRAP
21 Deadlifts (225/155)
21 Lat Burpees Over Bar
21 Box Jumps (24″/20″)
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Do I have to be at the gym for 24H? NO!!! Most workouts will require only 2 teammates. Some will require 6 teammates (the first 2
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