WARM UP

“Chipper”

2 down back sprints
1L act. sampson
1L traveling air squats
2 down back sprints
1L act. spiderman
1L knee to floor lunges
2 down back sprints
10 down dog pushups
10 bent over I’s/Y’s/T’s

COACHES NOTES: If needed, separate members into 2-3 groups, starting at different parts of the workout. 

PART I.

(group A)

5 Rounds For Time (RFT)

• 2L BW prisoner lunges
• 15 pullups
• 30 pushups

PART II.

(group B)

EMOM x 15 Minutes

• M1 – 10 American KBS + Air Squats
• M2 – 15 butterfly sit-ups
• M3 – 10/10 low to high 25lb plate chops

PART III.

(group C)

500M Row
1:00 Rest
5oomM Row
1:00 Rest
500M Row
1:00 Rest
500M Row
1:00 Rest