winter holiday party / Friendgiving 12/10 6-10pm
WARM-UP
200 METER JOG
INTO…
AMRAP X 4 MINUTES
8 SAMSON LUNGES
8 BIRD DOGS
8 SCAP PULL-UPS
INTO…
AMRAP X 4 MINUTES
8 ALT. MED BALL LUNGES W/ ROTATION
8 ALT. MED BALL COSSACK SQUATS
8 SCAPULA PULL-UPS
INTO…
5 MINUTES DYNAMIC MOBILITY.
STRENGTH
BACK SQUAT*
5-5-5-5
*START LIGHT AND BUILD TO MODERATE.
WORKOUT
EMOM X 20 MINUTES
MIN 1&2 - AMRAP OF 8 BURPEES + 12 TOES TO BAR*
MIN 3 - MAX WALL BALLS (20/14)(14/10)
MIN 4 - REST
*PICK UP WHERE YOU LEFT OFF.
(SCORE TOTAL REPS OF WALL BALLS)
