2-4 Rounds:
5 inch worm to push-up,
5 per side golf ball pick-ups,
30 sec squat hold,
5 per side windmill,
5 per side bird dogs
A. The Revengers
1 mile Run or 8 minutes of Skipping Rope
Then 5 rounds for time
12 Glute Bridge with feet elevated (12-18")
12 Reverse Lunges (6L/6R alternating)
100 Bearhug March Steps (Hug item to chest, 20-50lbs if you can find it!)
Scaling Guide: 20-28 minutes, about 8-10 minutes for the Run, then 2:30 per round after.
Coaching Tips: Pace the Run so you can go right into the next movements. Make sure you hit the full range of motion on the Glute Bridges (fully open at the top). For the Bearhug March, find a heavy item you can hold comfortably (probably not children). Each step is a rep, lift knee to above waist height each rep. Rotate 90 degrees to face a different wall every 25 reps to help you count.Scoring: Not Scored