Thurs Nov 9 ,2023

Group Warm up:

• 10 sitouts
• 10 toe taps
• 10 pvc pass through
• 10 med ball jacks
• 10 med ball chops (5l/5r)

 

Pre game:10 min AMRAP

• 20 KB hammer curls
• 10 KB swings
• 10 sit ups w/ KB
• 10 alt lunges w/ KB

Workout: 20 min AMRAP

• 21 KB swings
• 18 KB deadlift into high pull
• 15 KB goblet squats
• 12 over head KB marches (6l/6r)
• 6 burpees

Run 200 m after completion of burpees every round.

 

Core finisher:2 Rds

• 20 plank jacks
• 10 kb pull throughs(5l/5r)
• 20 flutter kicks