Friday September 15 – Pick Two + Poker Relay

Pick Two (20-min AMRAP)

Run to Mailbox and back, pick TWO exercises

Run Ralph McGill loop, pick TWO exercises

Run Parking Lot Lap, pick TWO exercises

REPEAT until time is called

*can NOT repeat an exercise in consecutive RNDS

  • 10 Pullups (Unassisted or band assisted)

  • 10 DB Renegade Rows (per side)

  • 10 DB Alternating Bicep Curls (per side)

  • 10 Kneeling JG roll outs

  • 10 JG Alternating Crunches (per side)

  • 10 Calorie Row

Finish with FitWit Poker Relay – 2 x 4-min RNDS

As a team, all members must complete the prescribed reps of an exercise. Rep counts are listed as per person but faster team members can pick up reps for others on their team. Once the team completes the exercise, one team member crawls the length of the gym draws a card and crawls back. Repeat for 4 min, accumulating as many cards as possible.

20 Squats

10 Burpees

20 Mtn Jacks

10 Ninjas  

20 Pushups

10 Jumping Lunges (per leg)

20 Mtn Climbers (per side)