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FRI JAN 22 - 210122

Buy In:

Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A

5 min AMRAP:

15 lunge steps

15 squats WOD B

5 min AMRAP:

15 situps

15 plank pushups WOD C

5 min AMRAP:

100m run

15 jumping jacks WOD D

5 min AMRAP:

10 lunge steps

10 squats

10 situps

10 plank pushups

10 jumping jacks Cash out:

Tabata KTE situps / 2 leg lifts on breaks for more work!

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TUE MAR 2 - 210302

Buy in: 1:00 group squat hold, 20 walking lunge steps, 250-meter run, squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats 250m r

MON FEB 28 - 210228

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push

SAT FEB 27 - 210227

A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)

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