Sunday funday jan 14,2024( optional)

Group Warm-up: 2 Rds

200 m ski/ 1 min rope/bike

• 10 sitouts
• 10 toe taps
• 10 up/dwn dog
• 10 band pull aparts
• 10 jumping jacks

 

Pre-game: 12 Minute

18-12-6-4 reps

• KB Two Handed Squat Clean Thruster
• 1 minute Jump Rope between each set

Workout AMRAP 20 min

16 squat with dumbell front raise

16 alt single leg crunch 8l/8r

16 alt glute bridge chest press 8l/8r

16 side to side squat w/bicep curl 8l/8r

16 hammer curl to shoulder press

 

Core finisher:2 rds

25 crunches

24 plank bird dogs

24 mountain climbers on bosu