CHS Vollyball 2016 Smile.jpg

Warm Up:  
Down and Backs

Performance:  

AMRAP x 4 minutes
max cal bike
*rest 2 minutes 

AMRAP x 4 minutes
10 Alternating suitcase lunges
10 HR push ups
*rest 2 minutes 

AMRAP x 4 Minutes
Max Cal Row
Repeat cycle with 2 minutes work 1 minute rest
Score = Calories + Reps

 

Fitness:  
10 Rounds for time: 

  • 3 Cal Bike 
  • 6 DB Push Press 
  • 9 KB Deadlift 
  • 12 Lat Over

 

CASHOUT:  Coaches Choice