A. GENERAL (5:00)
Amrap 5 minutes
20 jumping Jacks
5 Air Squats, pause 3 seconds in the bottom
5 Inchworms, walk out as far as possible
5 Inchworm into squat

B. MOBILITY / ACTIVATION (2:00)
- 10 Hip 90/90 + Raise
- 5/5 Hip to Lat Stretch on rig

C. SPECIFIC (6:00)
Wall Balls
10 Medicine Ball Squats
2 x 5 Wall Balls
—
Box Jumps
6 Hops + 1 Box jumps, 5 Reps
6 Box Jumps + Step downs
6 Box Jump overs, Step down

C2. SPECIFIC
Sit-ups
2 x 5 Abmat Sit-ups

Team workout

E2MOM x 12

In Pairs, Split work as desired
1 - 30-40 Wallballs @ 20/14 lbs
2- 30-40 Box Jump overs (Step Down)
3- 30-40 V-ups / Sit-ups
4- 20-30 Calorie Machine

Score: Checkmark!
TC: 24 Minutes
KG: 9/6, Beg: 5/4 Int: 7/5

Scaling Options
Beginner
1 - 30-40 Wallballs @ 12/8lbs
2- 20-30 Step up overs
3- 20-30 Sit-ups
4- 20-30 Calorie Machine

Intermediate
1 - 30-40 Wallballs @ 16/12 lbs
2- 30-40 Box Jump overs @ 24/20
3- 30-40 V-ups / Knee Tucks / Sit-ups
4- 20-30 Calorie Machine

Sit-up medicine ball toss
3 x 20-30 reps

Goal: Team Core work