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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