Warm Up
(15-20 min)
2 Rounds of:
- 10/10 SL squats
- 5 walkout plank and reach
- 10 close grip pushups
- 50 sec iso superman hold
-then-
3 rounds of:
- 15 Plate accordion crunches (15-25lb)
- 20/20 banded chops (fix handled bands to rig/pull up station)
- 10/10 floor wipers
PART I:
(20 min)
4 rounds of 3 minutes on/2 minutes rest of:
- 20 kettlebell swings + 15 wall ball + 10 jackknives + burpees until time left
PART II:
(18-20 min)
a. 2 rounds of: 30 sec wall sits + 30 sec chin up holds
- rest 60s after 2 rounds
b. 2 rounds of: 30 sec trx tri-ext + 30 sec trw rows
- rest 60s after 2 rounds
c. 2 rounds of: 30 sec v-hold + 30 sec bottom push up hold
- rest 60s after 2 rounds
d. 2 rounds of: 30 sec db curls + 30 sec alt. db lunges
- rest 60 sec after 2 rounds
e. 2 rounds of: 30 sec sit-outs + 30 sec lying leg raises
- finished
***Coaches note: Partner people in pairs of 2 and have each pair start at a different round. Complete both rounds before resting 60 seconds and moving on to next round in line.