25 sec Side plank hold R
L
25 sec Side crunches
L
50
Bicycles
24 min amrap
12 R- LBand glute kick back
Partner band lat shuffle 2x
Bear crawl 1 way
10 Med ball wall twist https://youtu.be/uPvNMpLNGxc
4 Bomb throw to 2 burpee https://youtu.be/jj1s6-IkZzc
5 Variable row https://youtu.be/zCRACO-wXng
Bosu SA press https://www.youtube.com/watch?v=trduYEVK3es
25 sec work 7 sec of rest
Snow angel
Slider leg curl
2x
Bag push https://youtu.be/_bA0MtcG8gg
Knee strike https://youtu.be/DEWmXPVUZlE
2x
Bosu mnt climber platform
Bosu squat on platform
2x
group plank rope raise 8 R/L
20 sec run in place
lat hop down over rope – run back restart (gauge jumps)
2x
Blitz
Stretch
https://squadfitnesstraining.com/wp-content/uploads/2015/08/Logo.png00Romen McDonaldhttps://squadfitnesstraining.com/wp-content/uploads/2015/08/Logo.pngRomen McDonald2020-02-22 15:00:002020-02-22 15:00:00Complaining makes it worse
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L
25 sec Side crunches
L
50
Bicycles
24 min amrap
12 R- LBand glute kick back
Partner band lat shuffle 2x
Bear crawl 1 way
10 Med ball wall twist https://youtu.be/uPvNMpLNGxc
4 Bomb throw to 2 burpee https://youtu.be/jj1s6-IkZzc
5 Variable row https://youtu.be/zCRACO-wXng
Bosu SA press https://www.youtube.com/watch?v=trduYEVK3es
25 sec work 7 sec of rest
Snow angel
Slider leg curl
2x
Bag push https://youtu.be/_bA0MtcG8gg
Knee strike https://youtu.be/DEWmXPVUZlE
2x
Bosu mnt climber platform
Bosu squat on platform
2x
Med ball windmill
SL slam R next round go
Left
2x
Bench scoops https://www.youtube.com/watch?v=xSunE544nBM
Bench hops https://youtu.be/uVzUjYOHE8A
2x
[have unattached ropes available]
group plank rope raise 8 R/L
20 sec run in place
lat hop down over rope – run back restart (gauge jumps)
2x
Blitz
Stretch