O4W Friday 11/16 – Fun Day Friday

3 x 8 min Steady Flow Stations

2 min rest b/t stations

  1. Row ( keep it at a steady pace around 60%-70%)

            2. Traveling exercises: Width of the gym (one way)

AMRAP: Walking Lunges / Bear Crawl / Broad Jumps / Monkey Crawl (switch half way) / Inchworm Push ups

    3.  JG AMRAP: 10 Reps each exercise

Jump Squats / Chest Press / 1 Arm Row with rotation (total) / Jumping Lunges (total) / Hamstring Runners (each side)