190410 - Quote of the Week Wednesday - BAMF DAY #1!

WARM UP - 3 Minutes of Cardio
THEN… Rock Paper Scissors

MOBILIZE and ACTIVATION -
Banded Plank Walk Outs
Banded Prayer Stretch
Banded Jumping Jacks
Gorilla Squats

COACH PREP -
Movement Prep
Kipping Practice

WOD - AMRAP 12:
12 Ab Mat Sit Ups
12 Wallballs 20/14
12 Toes to bar

COOL DOWN - Accumulate 30 Down Dog to Cobra