WARM UP (15 minutes)
Ski-lay (6 minutes)
*split the room into 2 teams and have them go head to head for 6 minutes, coaches call when to switch at random intervals, the team with the highest calories win
2 Rounds of each:
Hollow body Rocks
Superman holds
HR Push-ups
Glute Bridges
Reverse Lunges
Ring Rows
STRENGTH (15 minutes)
5 Rounds for Quality
12 Weighted Sit-ups (RX+ GHD Sit-ups)
8 Barbell Bent-Over Rows
6 Ball Slams
METCON (16 minutes)
AMRAP in 16 minutes (Rounds + reps)
12 Alt Plate Push-ups
8 DB box step-overs @ 40/20 on 20" Box
6 Pull-ups (RX+ 2 Ring Muscle-ups)
*every 4 minutes run 400m (0:00, 4:00, 8:00, and 12:00 minutes)
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