Workout For Thu Nov 15, 2018

As it gets colder, remember to dress in layers. The best things to have are a headband (to cover ears if we run) and gloves (hands get cold but your body gets hot during workouts. Layers are great since you can remove them or add them as needed.

Please try to get in the habit of rowing, biking, jumping rope, etc 2min prior to mobilizing and the warm up. Your tissues need to be warming up to allow for proper mobility leading into the warm up.
Bully Stretch, 60s each side
Couch Stretch, 4min total
Shoulder dislocates, 60s each side
Around Towns, 60s
AMRAP 10min:

20 Alt. Step Ups
20 DB Alt. Front Raises
20 DB Alt. Bent Rows
20 DB DL
20 Goblet Squats (1DB)
20 DB Sit Ups

-yes, this is a long warm up but you'll be ok...and probably really warmed up. I recommend a moderate DB Weight

Rounds and Reps

1. 2 person teams, AMRAP 30min:

150 Wall Balls (20/14)
100 Calorie Row
100 Double Unders /  200 Singles
100 Sit ups
100 Burpees

-one person working at a time, switch as needed.