Saturday 1.9.16

Bring A Friend At 10am

Essentials:
A.
Mobility
Saddle x 2min
Lizard Right Leg x 2 min
Lizard Left Leg x 2min
Seated Straddle x 2min

B.
In Teams of 2-3
5min AMRAP
Box Jump x 5
Kettlebell Swing x 5
Ball Slam x 5

Rest 3min

5min AMRAP
Row x 10 cal
Wall Balls x 10 reps

Rest 3min

5min AMRAP
Burpees

Fitness:
A.
Mobility
Saddle x 2min
Lizard Right Leg x 2 min
Lizard Left Leg x 2min
Seated Straddle x 2min

B.
In Teams of 2-3
5min AMRAP
Box Jump x 5 24/20
Kettlebell Swing x 5 55/35
Ball Slam x 5 35/25

Rest 3min

5min AMRAP
Row x 10 cal
Wall Balls x 10 reps 20/14

Rest 3min

5min AMRAP
Burpees

Performance:
A.
Mobility
Saddle x 2min
Lizard Right Leg x 2 min
Lizard Left Leg x 2min
Seated Straddle x 2min

B.
In Teams of 2-3
5min AMRAP
Box Jump x 5 30/24
Kettlebell Swing x 5 70/55
Ball Slam x 5 50/35

Rest 3min

5min AMRAP
Row x 10 cal
Wall Balls x 10 reps 30/20

Rest 3min

5min AMRAP
Burpees