WARM UP
ON OWN when you arrive:
row or bike for 4 min
3rds
10 windmills (both arms)
10 air squats
- then -
as a GROUP:
form 3 lines
DOWN / BACK
Bear crawl / High Kick
Inch worms / Butt Kicks
Side lunges / High Knees
Broad jumps
row or bike for 4 min
3rds
10 windmills (both arms)
10 air squats
- then -
as a GROUP:
form 3 lines
DOWN / BACK
Bear crawl / High Kick
Inch worms / Butt Kicks
Side lunges / High Knees
Broad jumps
set up and run through each movment
Partner Chipper
100 ROW/BIKE
10 burpees
10 burpees
90 push ups
9 burpees
9 burpees
80 KB Swings 53/35, 44/26, 35/18
8 burpees
8 burpees
70 weighted alternate lunges 45/25, 25/15
7 burpees
7 burpees
60 weighted sit ups 45/25, 25/15
6 burpees
6 burpees
50 weighted tri extentions
5 burpees
5 burpees
60 K2E
6 burpees
6 burpees
70 Ball Slam
7 burpees
7 burpees
80 Wall Balls 20/14, 14/10
8 burpees
90 Box Jump 24/20, 20/12
9 burpees each
100 ROW/BIKE
10 burpees
