WARM UP
3 Lot Laps
-then-
3 Rounds:
10 plank pushups
5/5 active sampson
10 pic pass throughs
:30 singles
-then-
5 Burpees
MOBILITY
12/12 forefoot elevated hamstring stretch – pulses)
PART I.
*Coaches Note: Offset starts – Divide class into 2 groups. group 1 starts with Part I. and group 2 starts with Part II.
3 Min AMRAP
- 21 KBS
- 21 air squats
- down backs until time complete
Rest 3 Min
3 Min AMRAP
- 18 KBS
- 18 air squats
- down backs until time complete
Rest 3 Min
3 Min AMRAP
- 15 KBS
- 15 air squats
- down backs until time complete
Rest 3 Min
3 Min AMRAP
- 12 KBS
- 12 air squats
- down backs until time complete
PART II.
For Time:
200 singles
50 cal rows
200 singles
50 cal rows
200 singles