ICEBREAKER: My biggest pet peeve is . . .
10 min GENERAL W/U:
5 min Mobility + 2 sets of 10x Wall Squat + 10x PVC Good Morning
5 min: Specific W/U:
With Partner: 2 sets; P1/P2: Run 100m + 8x Wall Ball + 6x Sit Up+ 4x Box Jump + 2x DB Man Maker
F = Fitness
P = Performance
S = Sport
A. "Hurry Up!"
Teams of 2:
25 min AMRAP:
Run 400m together, then;
40x Wall ball split up while 1 person holds plank
30x Sit-Up while one person holds Bottom of squat
20x Burpee while 1 person holds Hollow Rock
10x DB Man Maker 1 person holds plank