Group Warm-up

• • 200m Run
  • 40 Air Squats
  • 40 Mountain Climbers
  • 200m Run
  • 30 Air Squats
  • 30 Mountain Climbers
  • 200m Run
  • 20 Air Squats
  • 20 Mountain Climbers

    pre game KB Complex 8 min AMRAP

  • KB high pull(10)
  • Kb goblet squat into hold(10)
  • KB hammer curl at bottom of hold(10)

Partner Workout – Full Body Friday

Each Round is a 5 min AMRAP – UGOIGO style with 1 min rest between each AMRAP.

• AMRAP #1 – 8 BB Deadlifts
• AMRAP #2 – 8 BB Floor Press
• AMRAP #3 – 16 Wall Balls
• AMRAP #4 -16 KB Swings
• AMRAP#5 –16 KB figure. 8’s ( 8l/8r)

Core Finisher (3 RDs)

30 sec work/ 30 work/ 30 work/ 30 work/ 30 rest

• • High Plank
  • Right Side Plank
  • High Plank
  • Left Side Plank