Friday 03-06-20 C

Friday, March 6, 2020

Warm Up
Run 6 Laps (Gym Perimeter)
HUG Mobility Drill x 4/Side

- Side Lunge

- Prisoner Stretch

- Pigeon
* Increase speed per set, per side

 

Heart Rate Warm Up
* Find your friend and alternate movements 30 on / 30 off for 2 sets
30 Sec Bike Moderate
30 Sec Jumping Squats
30 Sec Alt Single Arm Ring Rows
30 Sec Shoulder Taps

30 Sec Bike Hard (Don't get to crazy here :))

 

Find/ Make A Friend Workout
- Look for a friend that is similar height and skill as you

 

6 Minutes @Hard Effort
60 Sec On / 60 Sec Off 
AMRAP: 4 Hang Power Cleans @95/65 + 8 Lateral BB Hops
- 3 Min Rest b/w

 

6 Minutes @Hard Effort
60 Sec On / 60 Sec Off 
AMRAP: 5 Wall Balls @20/14 + 5 Burpees
- 3 Min Rest b/w

 

6 Minutes @Hard Effort
60 Sec On / 60 Sec Off 
AMRAP: 4 Pull Ups + 8 Sit Ups
- 3 Min Rest b/w

 

6 Minutes @Hard Effort
60 Sec On / 60 Sec Off 
AMRAP: 4/3 cal bike + 6/4 Push Ups

 

* Pick up where you left off each round

 

Score: Total completed rounds

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