25/04 – Dragonfruit

WARM-UP

10:00 AMRAP:

• 45-Second Ski (or Row)
• 10 Roll and Reach
• 10 Iron Cross
• 10 Scorpions
• 10 Downward Dog to Seal Pose

WORKOUT PREP

2 sets:

• 5/4 Calorie Ski (or Row)
• 5 GHD’s
• 5 V-Ups

DRAGONFRUIT

FIRE

Teams of 2 – 5 sets: (1:1) (3min cap per set):

• 12/10 Calorie Ski (Or Row)
• 10 GHD’s
• 12/10 Calorie Ski (Or Row)
• 10 V-Ups

WATER

• 10/8 Calorie Ski (Or Row)
• 10 GHD’s + 6in Riser

EARTH

• 8/7 Calorie Ski (Or Row)
• 10 Strict Sit Ups
• 10 Sit Ups

MINI-PUMP – CORE

4 rounds:

• 15 Pulse Ups
• 60 sec Superman Hold
• 30m Offset Overhead Farmer Carry (left overhead/right farmer hold)
• 30m Offset Overhead Farmer Carry (right overhead/left farmer hold)
• *Rest 2 minutes b/t rounds