WARMUP
on own:
bike or row 3 min
bike or row 3 min
as group - 4 lines:
bear crawl down - 10 second bar hang - high kick back
front lunge down - 10 second bar hang - high kick back
side lunges down - 10 second bar hang - high kick back
on own:
15 air squats - 5 squat jumps
As group:
roxanne
roxanne
3 person partners
120 calorie row - A1 rows while a2 & a3 work on "chipper" shift at every 30
120 wb 20/14, 14/10
120 box jumps 24/20
120 ball slams40/30, 30/20. 20/10
120 kb swings 53/
35, 44/26, 26/18
120 k2e
the athlete that is resting MUST hold a 45/25 lb weight OH while A1 & A2 ar working
120 calorie row - A1 rows while a2 & a3 work on "chipper" shift at every 30
120 wb 20/14, 14/10
120 box jumps 24/20
120 ball slams40/30, 30/20. 20/10
120 kb swings 53/
35, 44/26, 26/18
120 k2e
the athlete that is resting MUST hold a 45/25 lb weight OH while A1 & A2 ar working
