Warm Up

(16 min)

2 lengths each:

• high knees + 6 rotational push ups
• butt kicks + 6 walk out plank & reach
• skip w. high knee drive + 6 down dog push ups
• karaoka + 6 squat jumps
• karaoka high knee + 6 plyo push ups

-then-

Partner Agility Cone Game

• 20sec work : 40sec rest x 2 each partner

-then-

Partner “head shoulders knees cone” Game

• 4 minutes of game time

PART I.

4 Rounds of: 3 min work/2 min rest

• 30 American KBS + 20 Wall Ball + 10 DB Lunges + Burpees until complete

PART II.

20 Min AMRAP

*Get as far up the ladder as you can in 20 min

• 2.2.2.2.3.3.3.3.4.4.4.4.5.5.5.5.6.6.6.6…….
• cal rows
• barbell hang clean
• step ups per leg (for Debbie)
• ghb sit ups