| Friday |
| Warm up |
| 8-10 minutes: -Dynamic/Coach lead |
| Work |
| 1) 3k Team Row – teams of 3 (20lb ball OH at all times) 2) Individual: 50 Wall Balls w/slam ball + 30 Pull ups (break up as needed) 3) 3k Team Ski (w/20lb ball OH at all times) – teams of 3 (join a team or start your own) 4) Individual: 30 Burpees + 30 head cutters (break up as needed) 5) 5k Team Bike w/ KB Suitcase hold at all time 6) Individual: 50 Alt V Ups + 50 R Twists |
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