Group Warm-up

• • 400 m Run
  • 40 High Knees
  • 40 Air Squats
  • 300 m Run
  • 30 Alt Lunges (15/15)
  • 30 Mountain Climbers
  • 200 m Run
  • 20 Shoulder Taps
  • 20 Band Pull A-parts

Full Body Friday

Workout – AMRAPs

4 x 8 min AMRAPs w/ 1:30 rest

• 8 Strict Press/ 16 DB Alt Front Raise w/ Hold
• 8 Deficit Squats/ 16 KB Dynamic Squats
• 8 Floor Press/ 16 TRX Reclines
• 200 m Run/ 16 Slam Balls