Warm up:
Foam Roll Problem Areas
Roll over to V-sit
Band walks- Hand & Monster Walks
PVC Dislocations & Presses
PVC Leg Kicks & Sweeps
PVC Torso Twists at all angles
Warmup cont.: 800m Row
Part A: 10 min
13/10 cal bike, 10 burpee bar touches, 6 L/R OH KB squat, 15 Jumping Jacks
Run 1 lap around building at end of each round
Part B: 10 Min
10 ball slams
8 Staggered SL Push ups
6 L/R DB/KB Snatch Squat (modify Thrusters)
30 Single unders/ 15 Double unders
Part C: 5-6 Rounds (with a partner)
:30s bike
:30s partner HR push up w/hand clap
Partner Ab circuit: 2-3 rounds
25 partner legs throws
20 Elastic sit ups
:25s L/R Partner Plank Hold
20 Partner MB sit up toss
15 L/R Partner MB side toss
15 L/R squat w/MB rotation