WARM UP
EMOM for 5min complete:
5 Air Squats + 5 Up Downs + 5 Push Ups
Then,
Stretch
Then,
LFG
ADVANCED
WORKOUT
In a team of 3 complete:
80 Calorie Row
100 Wall Balls 20/14
120 push ups
60 Calorie Row
80 Wall Balls 20/14
100 push ups
40 Calorie Row
60 Wall Balls 20/14
80 push ups
20 Calorie Row
40 Wall Balls 20/14
60 push ups
**1 person works at a time; split however you see fit**
INTERMEDIATE
WORKOUT
In a team of 3 complete:
80 Calorie Row
100 Wall Balls 14/10
120 abmat push ups
60 Calorie Row
80 Wall Balls 14/10
100 abmat push ups
40 Calorie Row
60 Wall Balls 14/10
80 abmat push ups
20 Calorie Row
40 Wall Balls 14/10
60 abmat push ups
**1 person working at a time; split however you see fit**
BEGINNER
WORKOUT
In a team of 3 complete:
80 Calorie Row
100 Wall Ball Extensions 14/10
120 knee push ups
60 Calorie Row
80 Wall Ball Extensions 14/10
100 knee push ups
40 Calorie Row
60 Wall Ball Extensions 14/10
80 knee push ups
20 Calorie Row
40 Wall Ball Extensions 14/10
60 knee push
**1 person working at a time; split however you see fit**