Group Warm-up

Run 400 Meters once then 2 rounds of …

• • Air Squats
  • Jumping Jacks
  • Alt Lateral Lunges
  • Stiff Leg March
  • PVC Pass Through
  • Groiners w/ T-Stab
  • Up Dog/ Down Dog

Workout – AMRAPs

AMRAP #1 – 15 minutes

• • 5 Pause Squats
  • 10 Kneeling Slamballs
  • 15 KB Swings
  • 20 Split Jumps (R+L=2)

AMRAP #2 – 15 minutes

• • 5 2 Jack Burpees
  • 10 Single Arm KB Thrusters (5R/ 5L)
  • 15 Mountain Climbers (R+L=1)
  • 20 Seated Flutter Kicks

Finishers

30 sec work/ 10 sec rest for 3 rounds

• • OH Forward Lunges
  • High Knees
  • Hollow Out