Saturday, November 26th 2022

WARM UP

Group 1

3 Minute Flux Row (:30/:20/:10)

Group 2

3 AMRAP

-10 Plank Taps

-10 Kip Swings

-10 Air Squats

then switch

Into

Coach Led Barbell Warm Up and Metcon Set Up

GET FIT

AMRAP x 5

-500/450m Row/Ski (Buy In)

into

8 Push Jerks (115/80) (Rx+135/95)

8 T2B

rest 2 Minutes

AMRAP x 5

20 Pogo Burpees (Buy In)

into

8 Front Squats (115/80) (Rx+135/95)

16 Push-Ups

rest 2 Minutes

AMRAP x 5

-500/450m Row/Ski (Buy In)

into

8 Push Jerks (115/80) (Rx+135/95)

8 T2B

rest 2 Minutes

AMRAP x 5

20 Pogo Burpees (Buy In)

into

8 Front Squats (115/80) (Rx+135/95)

16 Push-Ups