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12/3/17: Making Waves (bring a sweater)

December 3, 2017

Warm Up Coach Lead 00:00:00

 

Stabilizer 10:00-20:00

AMRAP5

12 Hollow Rocks

12 Spider Planks

12 Bicycle Crunches

 

Conditioning 20:00-55:00

Teams of 2

400m Run

45 Alternating Battle Rope Waves/Monkey Hang (switch)

45 Battle Rope Jacks/Monkey Hang (switch)

45 Kneeling Slams/Monkey Hang (switch)

50 Burpee Slams (shared)

45 Alt Waves/Plank (switch)

45 Rope Jacks/Plank (switch)

45 Kneeling Slams/Plank (switch)

400m Run

 

*every time a partner drops the monkey hang or plank, they add 10 more reps to their partner's rope work (up to 3 times)

 

If time allows:

40/10, 30/20, 20/30, 10/40

Air Squats and Sit Ups

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