June 11, 2017

​A. Warmup 
Warmup
5-1 Burpees
1-5 Air squats
*In between each round, do 5-10 Cal sprint on the bike or rower
So you do 5 Burpees + 1 Air squat and bike, 4 Burpees + 2 Air squat and bike and so on.

Then review and set up for workout of the day
Scoring: Not Scored

B. 20 minute AMRAP of Kettlebell Swings, Box Jumps, Running, and more
As Many Rounds and Reps as possible in 20 minutes:
In teams of 3:
7 Kettlebell Swings @ 24/16 kg
7 Box Jumps 24/20 inches
Run 140 meters
7 Burpees
14 Calories of Rowing

​Coach's Notes:
140m run is 1 lap