Warm up:
20 90/90 hip switch
10 Cat cows
8/side firehydrants
8/side Knees over toes forward with kettlebell on top of knee
20 sec/side isometric lunge hold
10 Sprawls
50ft duck walks
Compromised work Fridays (Partner)
Amrap 25min
50/40 Cal Row Shared
40 Wallballs Shared
20 Alt devils press shared (50/35)
Every 5 min Run 2nd floor with medicine ball
Finisher: 3 Sets (12 min)
15 Situps
15 Hanging knee raise
30 Sec elbow plank hold
Rest 1 min beetween sets
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