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  • A) 5 MINUTE BLAST
    1. MOUNTAIN CLIMBERS
    2. BODYBUILDERS
    EACH EXERCISE WILL BE PERFORMED FOR 30s ON THE COACHES WHISTLE.
    5 ROUNDS OF EACH EXERCISE
    B) FFR STRONG CIRCUIT
    1. WALLSIT MB PRESS
    2. VS PIKES
    3. MB HIGH KNEES
    4. KB SQUAT
    5. BAND CURL
    :45 WORK/:15 TRANSITION
    5 ROUNDS
    C) FINISHER
    TUG OF WAR
    BREAK OUT THE ROPES AND LET SOME TEAMS COMPETE!
    6-10 PER TEAM DEPENDING ON GROUP SIZE

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