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SATURDAY 20201114

Warm-up

200M Jog
10 Waiter Bows
10 Air Squats w/Pause
10 Upward/Downward Dog Transition
10 Scorpions
Seal Pose Stretch
Pigeon Stretch

2 Rounds:
5 Burpees
5 Air Squats
5 Ring Rows/Strict Pull-ups


FITNESS 20201114

3 Rounds for Max Reps (with a partner, one partner working at a time, switching any time):
2:00 Wallballs (20/14#)
2:00 Burpees to 45# Plate
2:00 Dumbbell Man Makers (30-35#, 20-25#)
2:00 Calorie Bike
2:00 REST

Man maker = dumbbell push-up, right arm row, left arm row, dumbbell squat clean thruster.

Scoring: Reps


PERFORMANCE 20201114

3 Rounds for Max Reps (with a partner, one partner working at a time, switching any time):
2:00 Wallballs (20/14#)
2:00 Burpee Box Jump-overs (24/20″)
2:00 Dumbbell Man Makers (30-35#, 20-25#)
2:00 Calorie Row
2:00 REST

Man maker = dumbbell push-up, right arm row, left arm row, dumbbell squat clean thruster.

Scoring: Reps

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