FNT 17.2 Doors Open at 4:30pm
Essentials:
A.
15min EMOM
1. Arch Body Lift x 10 reps
2. Jump Squats x 10 reps
3. Squat Hold x 1 min
B.
12min AMRAP
Incline Push Up x 5 reps
Wall Ball x 5 reps
Bupree Box Step Overs x 15 reps
Incline Push Up x 10 reps
Wall Ball x 10 reps
Bupree Box Step Overs x 15 reps
Incline Push Up x 15 reps
Wall Ball x 15 reps
Bupree Box Step Overs x 15 reps
Incline Push Up x 20 reps
Wall Ball x 20 reps
Bupree Box Step Overs x 15 reps
And so on ….(Increasing the Push Up and Wall balls by 5 reps each time)
Fitness:
A.
15min EMOM
1. GHD Leg Lifts x 15 reps
2. Jump Squats x 15 reps
3. Squat Hold x 1 min
B.
12min AMRAP
Handstand Push Up x 5 reps
Wall Ball x 5 reps 20/14
Bupree Box Jump Overs x 15 reps 24/20
Handstand Push Up x 10 reps
Wall Ball x 10 reps 20/14
Bupree Box Jump Overs x 15 reps 24/20
Handstand Push Up x 15 reps
Wall Ball x 15 reps 20/14
Bupree Box Jump Overs x 15 reps 24/20
Handstand Push Up x 20 reps
Wall Ball x 20 reps 20/14
Bupree Box Jump Overs x 15 reps 24/20
And so on ….(Increasing the HSPU and Wall balls by 5 reps each time)
Performance:
A.
15min EMOM
1. Reverse Hyper x 15 reps
2. Box Squats x 15 reps
3. Squat Hold x 1 min
B.
12min AMRAP
Handstand Push Up x 5 reps
Wall Ball x 5 reps 30/20
Bupree Box Jump Overs x 15 reps 24/20
Handstand Push Up x 10 reps
Wall Ball x 10 reps 30/20
Bupree Box Jump Overs x 15 reps 24/20
Handstand Push Up x 15 reps
Wall Ball x 15 reps 30/20
Bupree Box Jump Overs x 15 reps 24/20
Handstand Push Up x 20 reps
Wall Ball x 20 reps 30/20
Bupree Box Jump Overs x 15 reps 24/20
And so on ….(Increasing the HSPU and Wall balls by 5 reps each time)