Friday 11/23/18

Friday 11/23/18

Warmup
0:00 – 6:00
Dynamic Athletic Movement

6:00 – 12:00
Instructor Mobility

12:00 – 20:00
Kettlebell Flow
15 Two Hand Swings
10 Goblet Squats
5/5 Push Presses
10 Alternating Rows
15 Butterfly Situps

20:00 – 30:00
Workout Prep

Conditioning
30:00 – 55:00

“Doorbuster II”

25 Minutes AMRAP
Alternate exercises with partner – A does push-ups, B does pull-ups, A does thrusters, etc.

Team score for the workout is total number of Bear Crawls.

Levels 3/4

15 Hand Release Push-ups
10 Pull-ups
10 Thrusters
10 Burpee Box Jumps
20 yd Bear Crawl

L4 – 105/75
L3 – 95/65

Levels 0-2

10 Hand Release Push-ups
10 Band Assist Pull-ups [OR 10 Ring Rows AND 10 Ball Up Situps]
5/5 Single Arm Thrusters
5 Burpee Box Jumps
20 yd Bear Crawl