WARM UP

• 3 lengths high knees + 45 sec wall sit + 30 sec glute bridge
• 3 lengths butt kicks + 45 sec plank + 30 sec wide-outs
• 2 lengths karoka + 45 sec v-hold + 30 sec bottom push up hold
• 2 lengths karoka high knee + 45 sec superman hold + 30 sec sit-outs

-then-

EMOM x 12 Min

• 3 down back sprints + 3 groiner push ups

STRENGTH ENDURANCE

*get as far up the ladder as you can in 15 Minutes with a rep count of:

1.1.1.75.2.2.2.75.3.3.3.75.4.4.4.75.5.5.5.75…..keep going

• barbell thrusters
• push ups
• burpees
• single unders

-then rest 4 minutes-

-then-

20 MIN AMRAP

*TEAMS OF 2-3

• 90 sec row, run or air bike
• 10 wall ball
• 5 pull ups
• 10 box jumps
• Rower, treadmill or bike is always occupied by 1 partner. Once rower is finished they can tap out someone within their group to row or run