Group Warm-up

• 1 min Jump Rope then 2 rounds of…
  • 20 Dynamic Squats
  • 20 Seal Jacks
  • 20 Alt Lunges (10/10)
• 1 min Jump Rope then 2 rounds of…
  • 10 PVC Pass Throughs
  • 10 PVC OH Squats
  • 10 Groiners w/ T-Stab (5/5)

Full Body Friday

Partner Workout

10  min AMRAP (rest as needed)

• • 6 BB/ DB Clean & Press
  • 12 Wall Balls
  • 6 BB/ DB Hang Squat Cleans
  • 12 Push-ups
  • 6 Heavy Slam Ball o/ Shoulder

Finisher (4 RDs)

• • 3 Pull-ups
  • 6 Push-ups
  • 9 Air Squats
  • 12 Plank Jacks
  • 200 m Run

Core :2 Rds

• 20 flutter kicks
• 20 scissor kicks
• 10 knee/knee/doub knee