5-7 minutes of workout prep
Single leg DL x 15/side
Goblet squats x 15
floor angels x 15
v-ups x 15
Push up plus x 15

then

A1 PP + PJ; 1+1 x 4 sets, rest 60 sec.
A2 single leg RDL x 10/side x 4 sets, rest 60 sec.
+
teams of 2 must complete the following:
40-35-30-25-20
double russian kb swings, 35/24 # per hand
calories on AB
calories on rower

**Teams can break up the reps any way they want
**can scale up to 55/35# per hand

post workout skill work if there’s time
belly to wall handstand holds
strict HSPU work off box or wall with good positioning and tripod in the bottom

Cool Down
Bench Oh stretch x 30 sec. x 2
wall stretch x 30sec. x 2
Pigeon Pose x 30sec. x 2




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