Monday March 19th – “Why Can’t We Be Friends” 30 Min AMRAP

FitWit Nation Kirkwood
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Thursday:  3/22

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

  • 2x Kneeling Shoulder CARS (Each Side)

  • 1x Prone Swimmers and 5x Prone PVC Angels

 

“Why Can’t We Be Friends” 30 Minute AMRAP

Every 5 Minutes

– :30 Seconds of Partner Work

– Find a New Partner and Complete :30 of Work

  • First 5 Mins: Partner MB Trunk Twist Pass

  • Second 5 Mins: Partner Plank Med Ball Pass

  • Third 5 Mins: Partner Wall Sits (Against Each Other)

  • Fourth 5 Mins: Partner Inchworm High Fives (One Inchworm Slaps each Hand back Up)

Every RND:

– 5x Pull Ups (TRX, Band)

– 5x 2KB Heavy Suitcase Deadlifts R:(70+/50+)W:(45+/40+)B:(35+/30+)

– 10x (Total 5 / Side) Kneeling KB Windmill [Lite Weight]

Alternate Each RND:

– 15/12 Cal Air Bike,

– 40x DU (120 Singles)

– 2nd White Mailbox Run