group warm up
line drills (down and back)
- toy soldier kicks
- inch worms
- high knees
- stiff legged bear crawls
- step overs
skill (make sure to update your log books)
-max effort plank (single position, no changing)
metcon
in teams of 2
20 min AMRAP - Alternating turns evry minute
- 10 box jumps 24/20
- 10 KB swings 52/35
- 10 HSPUs (1 abmat)
- 10 Cal Row
*only 1 athlete working at a time
*Must change work every minute
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