Physical Training

3 rds Warm-Up 3 rds for Time TBD – Whiteboard workout

39 minute EMOM (:50 work :10 Transition) Work at your own pace – No calorie goals today

3 rds Warm-Up Death By Rower (EMOM) TBD – Whiteboard workout

Five rds Warm-Up 5 Rounds For Time (TBD) AMRAP as a group

2 rds Warm-Up 5 Rounds Partner (I go, you go) (Time TBD) AMRAP Partner Partner 1 Partner 2 Switch After Partner 1 completes the work. Partner 2 will run down to the kettlebells.

3 rds Warm-Up 10 Rounds 100 Sit-ups

3 rds Warm-Up 2 Rounds 100 Sit-ups

2 rds Warm-Up Strength: Bench Press (In Fitness Center-hopefully) 3 Rounds (You go, you go, you go….I go) 30 – 20 – 10 (Partner)

2 rd Warm-Up Strengths – Squats 8 – Lateral Ball Slams after the first four warm-up sets 3rd for Time (partner/team waterfall) 100 Sit-ups (time permitting)

3 rd Warm-Up 3 – 8 min AMRAPs with 2 minutes of rest between Workout 1 Workout 2 Workout 3 1 partner runs while the other works. Switch after the work is completed.