OH YOU THOUGHT IT WAS SKWAT DAY HUH?

Warm-up
This is THE Jeff playlist aka Everybodies Playlist:

WARM UP!

Sets of 9, 6 & 3 reps in a circuit of:

Mountain Climbers
Plank to Down Dog
Push Ups
Air Thrusters
Plyo Jumps
Lateral Jumps, over a line

Girl Fight! (AMRAP – Reps)
3 rounds for reps of:
1 minute max reps each, followed by a minute of rest on the 6th minute. Total time, including rest is 18 minutes

Min 1: Thruster or Wall Ball
Min 2: KB or DB or Water Jug or Backpack Swing
Min 3: Lateral Jump Over
Min 4: Weighted Lunge
Min 5: Burpee or Up/Down or Squat Thrust
Rest (1 minute )

For thruster, use anything.

For lateral jump over use a line or an object – be careful with objects. You want to be fitter at the end of this!

For lunge any kind is acceptable – if you’re just starting don’t use weight.

For Burpees, choose a variation that allows you to keep moving the entire minute!

Count total reps if you’d like to score!

Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups

NON STOP ABS LETS GOOOO!!!!
Stretch Abs 2 – NO ABS ALLOWED
2 rounds, 5 minutes total
30 second Samson/side
30 second Lizard/side
30 second cobra