Warmup:
3:00 Blood Flow
Then
2 rounds:
20 PVC Pass Throughs
20 OHS
5 KB/DB Windmils
10 Alt SpiderMan lunges
10 Standing Lunges
Conditioning
“New Years Special”
Teams of 2
AMRAP 20
100m team run
20 OHS(95/65)
100m team run
20 Box Jumps
*split reps as needed
rest:5:00
3 rounds
30 weighted sit-ups
15 hollow rocks
1:00 plank