FRIDAY WORKOUT

WARM UP
PVC MOBILITY
JUMPING JACKS
TOE TOUCHES
KNEE TUCKS
SWING KICKS
DRAGON WALKS
30 SEC EACH

STRENGTH
DUMBELL CURLS
4 X 10

SINGLE DUMBELL TRICEP OH EXTENSIONS
4 X 10

STANDING DUMBELL FLYS
4 X 10

CONDITIONING
​TEAM WORKOUT
600M ROW
50 WALL BALLS
50 SQUAT THRUST
50 SIT UPS
50 BALL SLAMS

15 MIN AMRAP

DIVIDE REPS BETWEEN TEAMMATES ANY WAY--- EVERYONE MUST DO ALL THE MOVEMENTS