Fire Team Drills – AMRAP

Posted on Posted in Backblasts
  • When: 10/03/2020
  • QIC: Flo
  • The PAX: McDreamy, BadaBing, Full Monty, Focker, Sofa, HighTone, PruneTang, SandCrab, PapaSmurf, Home Alone, Bobber

Warm Ups

Small. Team training (3-4 PAX)

AMRAP stations (minimum 2 rounds)

1- Dead Hang Chin Ups x5
2 – Prisoner Squats x 15
3- leg Raises x 10
4- Burpee to Pull-up
5- Hanging Curl Ups x 5
6- Hand Release Merkins X 10
7- Bar Dips X 10
8 – Big Boy Sit-ups X 10
9- Box Jumps X 10
10 – No Handed Get Ups x 5

Halftime
50 merkins – sprint field
Squatted Side Walk x 2
Hello Dolly X 25 – sprint field
Sand Bucket Relay
Single Leg Glute Bridges (15 each leg) – sprint field

1 Round Small Team AMRAP (see above)

Bear crawl field

Static stretch cool down (5 mins)

Names
COT

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