Pizza delivery warm-up
• Athletes will have 3 sets of :45 to hold AbMats over their heads while other athletes try to knock them down.
• If an athlete’s AbMat is knocked down, then that athlete must perform 6 reps of the penalty of their choice before jumping back into the game.

3 rounds:
:45 pizza delivery game

Penalty options:
– Air squats
– Good morning + jumps
– Up-downs

– RX –
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats

5 sets for total distance:
5 rounds
:30 jog
:30 run
– No rest between paces.
– Rest 1:00 between sets.