April 5th

Warm- up (team follow the leader) (5-6mins)

200 m Run            

  • Partner 1 is the pacer Partner 2 is in the gym doing a movement. When partner 1 comes in they switch. 

Sit  ups

Lunges (alternate)

Walkout Push ups

–Rest 2 mins–

Ladder Drills (on hands work core and shoulder stability) (6-8mins)

–Rest 2 mins–

18 min AMRAP

5 min AMRAP

  • Squats (body weight) 15 reps
  • Jump Ropes    24 reps

–rest 1 min–

5 min AMRAP

  • Sit-ups 12 reps
  • Ring Rows 12 reps

–rest 1 min–

5 min AMRAP

  • Leg Raises 12 reps
  • Mountain Climbers 24 reps
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