cf1.jpg

Warm Up:  Down and Backs: 

2 x 20:

  • Pass Thru
  • Band Pull Apart
  • palio chair

 

Performance:  
5 x 3 Bench Press @ 85%

6 rounds:  30 seconds on 30 seconds rest: 
Bike, Double Under, Push Up

Score = Calories + Reps 

 

Fitness:   10 Minute AMRAP

  • 10 Kb Swings
  • 10 Kb Squats 
  • 30 sec plank 
  • 5 Burpee 

Rest 2 minutes

 10 Minute AMRAP

  • 10 Ball slam 
  • 10 wt. lunge 
  • 10 shoulder press 
  • 20 russian twist 

Rest 2 minutes

10 Minute AMRAP

  • 10 Lateral overs 
  • 10 Wall Ball 
  • 10 Med Ball Sit up 
  • 10 Calories