WARMUP
ON OWN:
get loose - recommend 200m jog and RED LINE static and dynamic stretching
get loose - recommend 200m jog and RED LINE static and dynamic stretching
AS GROUP:
3 minutes EACH
ROW 30s work / 30s rest
Jump 30s work / 30s rest
Chipper
40 Wall Ball dbl shot 20/14, 14/10
30 Box facing Burpee box jumps 24/20, 20/12
20 Ring row
10 G2OH 155/105, 135/95, 115/75, 95/65
30 Box facing Burpee box jumps 24/20, 20/12
20 Ring row
10 G2OH 155/105, 135/95, 115/75, 95/65
3rds
hs hold
30s hold 30s rest
hs hold
30s hold 30s rest
