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
WORKOUT - Dragonfruit
Teams of 2
5 sets: (1:1)
12/10 Calorie Ski (Or Row)
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Ski (Or Row)
10 V-Ups
-rest at least 3:00 before
beginning accessory -
Mayhem Mini-Pump – Core
4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead
Farmer Carry (left overhead/
right farmer hold)
30yd Offset Overhead
Farmer Carry (right
overhead/left farmer hold)
*Rest 2 minutes b/t rounds
MOBILITY -
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball
smash (each side)