Saturday, December 15, 2012

Coaches: Do a 20 minute warm up and be sure in incorporate at least 2 floreio/locomotion movements.

A. AMRP in 10 minutes.
Push Press x 15 75/115 lbs
KB Swings x 20 35/55 lbs
Burpees x 12

Rest 10 minutes.

B. AMRAP in 10 minutes.
Box Jumps x 15
Ring Pull-ups (doesn't have to be false grip) x 5
shoulder taps x 20

Half start with A and the other half start with B.