Fitness

10-minute Warm-up 4 Rounds (3-minute AMRAP: 1-minute Rest) 3 Rounds (5-minute AMRAP: 1-minute Rest) Core Alt Tabata

10 minute Warm-up 10 min EMOM 12 Minute AMRAP

5 minute Warm-up 5 rounds 3 Rounds (partner) Rest for 5 minutes. Repeat.

Cardio Round-Up Alt EMOM: 50 seconds of work and 10 seconds of transition. Do this until 300 cals are reached on each machine. Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up. Once a machine is eliminated, use the station for extra rest….

10 min Warm Up 18min of Olympic Lifting (clock set on 12 rounds of 1.5min) For Time

10 min Warm Up 5 Rounds for time

10 min Warm Up 20 min AMRAP

10 min Warm Up Back Squat 10 Rounds For Time (25 min Cap)

10 min Warm Up 20 Rounds For Time (60 min cap)

10 min Warm Up In teams of 2 EMOM for 500 Box step-ups Switch every minute. 10-second transition. Basketball