WARMUP
Jog 400 - negative split
5 air squat HOLD ( 5sec each)
5 air squat jumps
5 hrpu
200 meter RUN
5 air squat HOLD ( 5sec each)
5 air squat jumps
5 hrpu
200 meter RUN
10 windmills ea arm
squat and hold
inchworms
squat and hold
inchworms
3 Person PARTNER CHIPPER
3 STATIONS:
90 hSpu/hRpu
90 weighted sit-ups 45/25, 25/15
90 wall balls 20/14, 14/10, 10/8
run 400 meters together90 box jumps
90 straight leg dips
90 ball slams
run 400 meters together
90 hSpu/hRpu
90 weighted sit-ups 45/25, 25/15
90 wall balls 20/14, 14/10, 10/8
run 400 meters together90 box jumps
90 straight leg dips
90 ball slams
run 400 meters together
90 k2e
90 jumping pull ups
90 air squats
90 single jump rope
100 ab crunches - just band these out (hands behind head elbows touch knees
