Wednesday, 9/24

Warm-Up
2 Rounds of
40 Jumping Jacks
30 High Knees in Place
20 Alt Samson Lunges
10 Dolphin Push-ups

then,

1 Minute death stretch/side
1 Minute OH band shoulder stretch/ side

Partner Met-Con
AMRAP in 24 minutes, grouping pairs into teams of 4

Pair A runs 400 M

Pair B complete as many rounds as possible of:
15 DB Push Press
15 Box Jump
15 Ball Slams

• During the AMRAP, one partner workng at a time, and partners alternating exercises (B1 does PP, B2 does BJ, B1 does Ball Slams, B2 does PP etc.)
• When Pair A returns, pairs trade places and B runs while A starts on the AMRAP
• PAIRS pick up where they left off each time they return from a run (not where other pair is)
• A and B should both have a score of rounds and reps at the end

Cool Down
200 M walk (short loop at 14th, left to 13th St at H)

Mobility

Band Hamstring series
1 minute Leg Straight up,
1 minute Leg to Outside,
1 minute Leg Across Body
– switch legs and repeat (6 min total)