Group Warm up:2 Rds

1 min Jump rope

• 10 sitouts
• 10 walk outs
• 10 band pull aparts
• 10 toe taps
• 10 pvc front squats

Strength Triplets

Each triplet is a 12 min AMRAP with 2 min rest between triplets.

• #1
  • 5 HEAVY Arnold Press
  • 10 Lateral Raise
  • 15  kb high pulls
  • 200 m ski /1 min bike/rope
• #2
  • 5l/5r lateral lunges (w/kb)
  • 10 Box Step Ups (5/5)
  • 15 KB Swings
  • 1 min Jump rope
• #3
  • 5 Incline Chest Press
  • 10 Glute Bridge Pullover on bosu
  • 15 Skull crushers (db)
  • Jump Rope 1 min