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By: Mark Masavage
10 min Warm Up As a Group 5 Rounds for Time Finisher (if time permits)
10 min Warm Up 5 Min EMOM 8 Rounds (outside)
10 min DL/C & J Warm Up 5 rounds (U go, I go) – Not for time. Focus on Quality 10 min AMRAP Based on Quarterfinals Workout 4
10 min Warm Up For Time Segment as needed Basketball
10 min Warm Up 30 min AMRAP Segment burpees as needed throughout the 800m run.
10 min Warm Up 3 Rounds for Time
10 min Warm Up 4 Rounds for Time (outside)
Cycling
5 min Warm-Up 21, 15, 9 Rest for 5 minutes, then repeat. Pick up Basketball
5 min Warm-Up 10 min Alt EMOM Deadlifts AB Finisher ALT EMOM for a minimum of 10 minutes
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