Post X-mas Calorie Killer

A Row 20/10 8X

B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee 4 min

C Spin seated sprint 8X

D Trx row – jump squats 4X

E AMRAP10 Slider leg curls – 15 kb swings 4 min

F Sit ups – wall ball 4X

G AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap 4min

https://www.youtube.com/watch?v=5VTVQo84oNs

H ROPE CIRCLES – IN OUT JUMPS 4X

4 MIN

HIGH KNEE RUNS/ jump rope EVERY TIME COACH SAYS

GOLD – DO 3 monkey squats

Leprechaun – 1 burpee

st patties -3 pushups

4 leaf clover – Rest