WARMUP
Partner Warm-up:
Bring your Friend on a WARM UP RUN 400 meters
20' Inch partner worm race
20' partner broad jumps
Ladder up 1-5 alternate squat jumps
Windmills
Bring your Friend on a WARM UP RUN 400 meters
20' Inch partner worm race
20' partner broad jumps
Ladder up 1-5 alternate squat jumps
Windmills
Friendly Fury
3 Stations - 6 min ea. 2 minute transitions
3 Stations - 6 min ea. 2 minute transitions
STATION 1: 6MIN AMRAP - Record it!
10 Front Squat (approx 50% of your PR)
run 200 meters (out front door L - down and back)
- A1 starts once complete with the FS - A2 starts
2 min transition
STATION 2: 6MIN AMRAP - Record it!
10 pull ups
100m run (out back door - left and in front to bike)
5 calorie bike
2 min transition
STATION 3: 6MIN AMRA
50 dbls / 100 singles
25 weight situps 45/25, 25/15
