April 6th

Warm-up (10mins)

  • 400 m Run
  • Dynamic Warm up

–Rest 90secs– (Water Break)

Sprint Work out side (15 mins)

  • 60 foot Sprints * 3
  • 30 foot Sprints * 4
  • 20 foot Sprints * 5

–Rest 2 mins–

Teams of 2 Follow the Leader

12 min AMRAP

  • DB Thrusters 12 reps
  • Jump Ropes 21 reps
  • 100 m Run

*after partner 1 finishes run partner 2 begins there round

— Rest 2 mins–

Teams of 4-6 on rowers or bike

7 min AMRAP

  • Sprints (each teammate has to do 250-500m then switch)
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