WARMUP
on own:
3 rds
5 push ups
10 jumping jacks
15 air squats
3 rds
5 push ups
10 jumping jacks
15 air squats
Group - 3 partner teams:
row-plank-burpee
a1 row for cal
a2 plank
a3 burpee over a 2
total team burpees and calories
WcG - Minutes
3 person partner
1 min each movement 20 sec rest
each athlete must complete 3 rds
1 min each movement 20 sec rest
each athlete must complete 3 rds
Wod 1:
a1 bike for cal
a2 wb dbl shot
a3 thruster 135/95, 115/75, 95/65, 75/45
Wod 2:
a1 max Du
a2 kb swing 70/53, 53/35, 35/26
a3 OH squat / back squat 115/75, 95/65, 75/45, 65/35
3 rds
50 situpss
50 air squats
50 situpss
50 air squats
