February 3, 2023
Group Warm-up (2RDs)
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- 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)
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- 5 AB Wheel Rollouts
- 10 Paloff Press (R)
- 10 Paloff Press (L)