Team Workout: Teams of two to three complete the following. AMRAP 10min 12 Pull-ups 24 Squats 12 Hand Release Push-ups Score is total reps completed. Each round will be worth 48 points. 5 Minute rest, then… 1600m total run (200m at a time) Max Effort Wall Ball, 20#/14# Score is total Wall Ball Shots. Directions:...Read More

Conditioning: “Core and Cardio” pt. 2 2 Rounds, Tabata style of Row Twisters, med ball or slam ball 50′ Suicides (25′ down, 25′ back, 50′ down, 50′ back. Rest where ever you are in the run during the :10sec rest. Then resume running). PlankRead More