Group Warm-up (3 RDs)

• • 30 Jumping Jacks
  • 20 Air Squats
  • 15 Alt V-ups
  • 10 Groiners w/ T-stab

Pre-Game AMRAP (10 min)

• • 5 Hang Squat Cleans
  • 10 Push-ups
  • 15 Air Squats

Full Body Friday Workout

• 20 – 16 – 12
  • DB/ KB SA Clean & Press (R+L=2)
  • Wall Balls
  • Mountain Climbers
• 1 min Jump Rope/ Bike
• 16 – 12 – 8
  • DB/ KB SA Clean & Press (R+L=2)
  • Wall Balls
  • Mountain Climbers
• 1 min Jump Rope/ Bike
• 12 – 8 – 4
  • DB/ KB SA Clean & Press (R+L=2)
  • Wall Balls
  • Mountain Climbers
• 1 min Jump Rope/ Bike

Finisher AMRAP (7 min)

• • 20 Crunches
  • 20 Hollow Out Switches
  • 10 Sit-ups w/ OH Reach
  • 30 sec Plank