Fri – 4/10/19

Warm Up

2 min row

30 sec each

  • Active Spidermans
  • Wall Ball Deadlifts
  • Push-up to Down Dog
  • Wall Ball Squat Clean
  • Inchworm to Push-up
  • Wall Ball Push Press

Partner Wall Ball Twist – 1 min

Mobility

  • Pigeon Pose + Lat Reach: 1 Minute Each Side
  • Child Pose on Kettlebell: 1min

WOd – ” BFF” – For Reps

Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (20/16)
30/24 Calorie Row
20 Dead lifts (100/70)

Scaled
50 Wallballs (14/12)
40 Russian Swings (20/16)
30/24 Calorie Row
20 Dead lifts (70/50)

Fitness
50 Wall Balls (14/12) not to target or depth
40 Russian Swings (16/12) or lighter
30/24 Calorie Row
20 Dead lifts (reduced weight)

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