In teams of two: AMRAP 20 Minutes
5 strict pull ups (any grip), if no strict pull up use a band for STRICT pull ups. have your partner put your foot in your band.
10 air squats
15 KBS 70/53
When the clock hits 20 both partners run 400M together. When BOTH partners arrive back in the gym AMRAP burpees 1 partner at a time until the clock hits 25:00. Record all reps to the board including number of burpees scored at the end.
8:00AM Bootcamp:
“Deck of Cards”
Team Workout
Hearts: Wall Balls (Beginners Jumping Squats or Air Squats)
Diamonds: Shuttle Run (Alternate between 5 & 10m Shuttles, 1 Shuttle = 1 Rep)
Clubs: Burpees (Beginners No Push Up)
Spades: Pull Ups or Ring Rows
Jacks=11 Reps
Queens=12 Reps
Kings=13 Reps
All Aces=400m Run
All team members must complete all reps on the card before flipping another card. Each team gets 1 Med Ball, 1 Pull Up bar.
Relay For Life is today! 4PM to Midnight at Roswell High School.
