FRIDAY 7/22

*active stretching w/ agility ladder

*5mins squat jump jacks

*10x sprints 30sec rest

*core work
-bent knee sit ups
-side crunch
-toe touches
-ISO plank
-side ISO R&L

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WEDNESDAY 7/20

*active stretching w/agility ladder

*warm-up
5mins squat jump jacks

*team workout
amrap 20mins
-Row for cal
-burpees
-dips

*stretching/foam roll

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MONDAY 7/18

*active stretching

*1 mile run

5 rounds for time
-15 wall balls
-100 jump rope

*1 mile run right after workout

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PR Fitness BBQ

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SATURDAY 7/16

*active stretching

*1mile run

*body weight squat holds
-technique and form

*partner bent knee med ball throws
-100reps total

*partner Burpee broad jumps
10x

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FRIDAY 7/15

*active stretching

*10mins jump rope

*5rds
-Walking lunges w/ weight
-10 box jumps
-50 knees to elbows

*stretching/foam roll

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WEDNESDAY 7/13

*active stretching/joint warm-up

*row 2k meters

*AMRAP 15 mins teams
-AMRAP kettlebell swings
-5 push ups
-run 100m

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