WORKOUT
Warm-up:
Dynamic Warm Up (Everything in Place)
:30 Work | :10 Rest
Butt Kickers
Knees to Chest
High Knees
Spiderman Push-ups
Lunge with Thoracic twist
Figure four on box L
Figure four on box R
Samson stretch
x 2 rounds
Then:
Black Friday WOD – Partner (working in your own squares , own equipment and space!)
For time:
200 Box jump overs @24/20
150 wall balls
100 Ground to OH @100/70#
75 burpees over barbell
50 pull ups or KBS
*partition work above anyway
Buy in/ Cash Out: 400m Run together
BOOTCAMP
3 mins work /2 mins rest x 6 sets Alternating:
Set 1:
200m Run
20 KBS
AMRAP weighted walking lunges
Set 2:
15 Burpees
20 goblet squats
AMRAP Single arm KB Push press Alt every 5 reps
+
Finisher :
10-12/leg SL RDL
10-12/arm Single arm lying floor press
12-15/side Plank rotations
x 3 rounds
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