ButterCups

warm up:

“Simon Says”

WOD:

AMRAP in…..(Choice’s Choice)

5 Jumping Jacks

3 burpees

1 tire jump

GAME!

 

Varsity:

Warm Up:

run 100m=> 5 push ups=> 10 box step ups=> 15 ab mat sit ups

Skill Work:

Front Squats

WOD:

10!

Front Sqauts

Ring Rows

Cool Down:

scorpion stretch

foam roller

Bob’s Ab workout

 

Pups:

warm up:

Monkey Bar Hangs

run 200m

skill work:

Rope Climbs

WOD:

21-15-9

ab-mat sit ups

med ball cleans

GAME!