February 3, 2023

Group Warm-up (2RDs)

    • 20 Med Ball Jacks
    • 20 Med Ball Chops (10/10)
    • 20 Med Ball Squat & Push
    • 20 Med Ball Russian Twists (R+L=1)
    • 20 Med Ball OH Sit-ups
    • 1 min Jump Rope

Full Body Friday – Couplets

Each couplet is an 8 min AMRAP w/ 2 min rest after 8 min.

  • Couplet #1
    • 5 Deadlifts (BB/ DB/ KB)
    • 10 push-ups
  • Couplet #2
    • 5 Clean & Press (BB/ DB/ KB)
    • 10 OH Walking Lunges
  • Couplet #3
    • 5 Chin-ups/ Inverted Rows
    • 10 Bent o/ Rows (BB/ DB/ KB)

Core Finisher (4 RDs)

    • 5 AB Wheel Rollouts
    • 10 Paloff Press (R)
    • 10 Paloff Press (L)