Group Warm-up

• • 1 min Jump Rope/ Bike/ Row/ Ski
  • 40 Jumping Jacks
  • 40 Air Squats
  • 1 min Jump Rope/ Bike/ Row/ Ski
  • 30 Skips
  • 30 Alt Lunges (15/15)
  • 1 min Jump Rope/ Bike/ Row/ Ski
  • 20 Band Pull A-parts
  • 20 Plank to Alt Toe Tap
  • 1 min Jump Rope/ Bike/ Row/ Ski
  • 10 Hand Release Push-ups
  • 10 Groiners w/ T-stab (5/5)

Full Body Friday Workout

7 Rounds of 7 Reps

• • Hang Squat Clean
  • Push Press
  • Burpees
  • Renegade Row w/ Push-up
  • KB Swing
  • Diamond Sit-ups
  • Split Jumps (7/7)

Finisher (3 RDs)

• • 10 Paloff Press (R)
  • 10 Paloff Press (L)
  • 15 Russian Twists (R+L=1)
  • 15 Heal Taps (R+L=1)