Warm Up
Round 1 – 30 of Ea: Tube chops (per side) + knee grab sit ups + crunches with feet up
Round 2 – 20 of Ea: Tube chops (per side) + knee grab sit ups + crunches with feet up
Round 3 – 10 of Ea: Tube chops (per side) + knee grab sit ups + crunches with feet up
Round 4 – 5 of Ea: Air squat to calf raise + lunges (per leg) + close grip push ups
-then-
:60 active hip flexor stretch – alternating
:60 Childs pose
:30 per side – pigeon pose
Part I:
(20 min)
4 rounds of: 3 min work/2 min rest
- 30 Russian kettlebell swings
- 20 wall ball
- 10 db lunges per leg
- burpees until complete
Part II:
20 Minute AMRAP
Teams of 2
- 15 cal rows
- 100 singles (jump rope)
- 4 down/back sprints
- 5 burpees
*COACHES NOTE: one partner completes an entire round, then next partner begins