Group Warm Up: 3 Rounds
200m Row/ski/run or 400m bike
5 Inch worms
10 Push Ups
15 Box Steps
Every 4 mins x 3
3 wall walks
20 Alt DB Snatch
25 Box Jumps
AMRAP HSPU
2mins rest
*walk out push ups x 6 if no wall walks
**if no HSPU, do as difficult as possible variation of push ups.
Rest 5 mins
Int3rval: 3 Rounds
15 DB Bench
30/24 Cal Row
15 Burpees
2min rest between rounds
*each interval max effort
** rounds to be consistent.
***make sure they stick to the 2 mins between efforts. The 2 mins need to be earned!!!
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