Square

Updated: Nov 8, 2018

4* Rounds for Time: 1 Time around The Square (200 m) 20 Burpees 20 Ball Slams 15#

20 Twist Punches R Med/Heavy 20 Twist Punches L 20 Band Pulls R Med/Heavy 20 Band Pulls L

*Newbies complete 1 Round with 1/2 the recommended weight *Rookies Complete 2-3 Rounds * Vets Complete 4 Rounds

Greg with his glow stick necklace

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Warm-up: 400 m Run/Row 20 Alt Leg V-ups (R+L=2) Resistance Band Chest/Shoulder Mobility Complete 2 X:* 10 Triceps Bench Dips 10 Barbell Clean Curls AHAP 10 DB OH Press AHAP 10 DB OH Triceps Press AHAP

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