Group Warm-up

• • 300 m Run
  • 30 Air Squats
  • 30 Alt Lunges (15/15)
  • 300 m Run
  • 20 Shoulder Taps
  • 20 Long Sit-ups
  • 300 m Run
  • 10 PVC Pass Throughs
  • 10 Hand Release Push-ups

Workout – AMRAPs

• AMRAP #1 (12 min)
  • 4 BB Deadlifts
  • 8 TRX Reclines
  • 12 KB Figure 8’s
• Rest 2 min
• AMRAP #2 (12 min)
  • 4 KB SeeSaw Press (4/4)
  • 8 Front to Lateral Raise
  • 12 Slamballs

Finisher

20 sec work/ 10 sec rest x 4 rounds

• • Burpees
  • Skaters
  • Crab Toe Touches
  • Skierg
• Stay on 1 movement for 4 rounds.