| Friday |
| Warm up |
| 3x: Lateral lunges x 4 + high knees in place x 20s + arm circles x 12/12 2x: prone scorpion x 4 + body rock step through x 10 + seated straddle stretch x 30s |
| Work |
| With a team of 3-4 1) In 15 minutes: Max distance row. After each turn, plate push >< If a team of 4, 1 person holds 20lb medball OH at all times. 2 min transition 2) 15 min ski for max calories. After each turn, goblet squat x 8. If team of 4, 1 person holds KB in suitcase at all times. 2 minute transition 3) +/- 10 minutes (remaining time) of solo work: – 3 burpee box step ups – 5 Renegade rows – 10 Wall balls (on poles) 14/20lb – Weighted V-ups x 12 (light weight) |
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