1/9/18 QuickFit

Warm Up: 3 Min
30 Seconds at each:
Duck Walks
KB RDL
Jump Rope
Lunge
Torso Circles
Inchworms

Core Development: 4 Mins
2 Rounds
1 Min Hollow Hold
30 Sec Russian Twists
30 Sec Bicycle Crunch

Metcon: 15 Mins
Teams of “Twos-days” Partner Workout
15 Min AMRAP
60 Jump ropes (Singles or Doubles)
30 Calorie Row
30 Overhead Plate Lunges or Body weight Lunges
*Alternate as needed