Juhee

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Partner Burpee Chest Pass

While one partner holds the medicine ball, the other performs a burpee. Partners chest pass the ball back and forth for max reps in 30 seconds then rest for 30 seconds for four rounds.  Partners stand eight feet apart. 

Workout Warmup:

10 min Alternating EMOM

8 Bicep curls with DB

8 triceps  extensions with DB

Workout:

1000/800M row buy in
Then                                                                                                                                                 4 rounds for time
15 Ball Slams 30/20
15 KB Swing 24kg/16kg
15 Wall Ball 20/14 (10'/9')                                                                                                               15 Burpees to 25 lb bumper

Endurance:

1000/800M row buy in
Then                                                                                                                                                 5 rounds for time:
15 Ball Slams 30/20
15 KB Swing 24kg/16kg
15 Wall Ball 20/14 (10'/9')                                                                                                               15 burpees to 25lb bumper

Lift and Skill: make up a lift and skill you missed this week