Jackalope

Warm up:

30 Jumping Jacks

5 Lunge Twists (R + L = 1)

Arm Circles

20 Squats


Option 1 > 3 Months

AMRAP in 20

50 Jumping Jacks or 200 m Run/Row

10 Pushup to Renegade Row Burpee 15/20

(Pushup - Right Arm Row - Pushup - Left Arm Row - Pushup - Burpee)

20 Resistance Band Triceps Press M/H


Option 2 < 3 Months

AMRAP in 20

50 Jumping Jacks or 200 m Run/Row

10 Pushup to Renegade Row Burpee 10/15

(Pushup - Right Arm Row - Pushup - Left Arm Row - Pushup - Burpee)

20 Resistance Band Triceps Press M/H


Option 3 < 1 Month

AMRAP in 10-15

25 Jumping Jacks or 100 m Run/Row

5 Pushup to Renegade Row Burpee 5/10

(Pushup - Right Arm Row - Pushup - Left Arm Row - Pushup - Burpee)

10 Resistance Band Triceps Press M/H


Cool Down:

2 Yoga Worms

Low Back and Piri Stretches

QL Stretch

Child's Pose with Shoulder Stretch


Post number of rounds and thoughts to comments


Join us Saturday at 9 am and workout with Team RWB for their Annual WOD for Warriors! We will be open from 8-10 and be joined by Team RWB at 9. Proud to support our Veterans and honored to have them out our place!



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Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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