Wed October 18, 2023

Group Warm-up: 2rds

200 m run

• Med ball wood chops (10l/10r)
• Med ball  Jacks  (20)
• sitouts (5l/5r)
• PVC pass throughs (10)
• shoulder taps(5l/5r)

Workout: 5 rounds

• Front Plate Raise (10)
• Kneeling kb hammer curls (10)
• KB high pulls (10)
• Goblet squat w/ heavy dumbell/KB (10)
• kb clean to press (5l/5r)
• burpees (10)

Run 200 m after two rounds then again after final round .

Core finisher : 2 rounds

• 20 knee/knee/double knee
• 20 scissor kicks
• 20 Alt V -ups