NapTown @ Home: Monday: 09/28/20

Warm Up: 3 Rounds 20 Jumping Jacks 5 Inch Worms 20 Mountain Climbers 5 Lunges L/R Workout: 20:00 AMRAP 400m Run 20 Box Jumps 2 Box Walk Arounds

SWIFT: Saturday: 09/26/20

Workout: 25:00 AMRAP 2-4-6-8-10…etc Slam Ball Thruster Calorie Row Slam Ball Over the Shoulder Step Back Lunge Thruster

SWIFT: Friday: 09/25/20

Skill: 3 Rounds :30 Hollow Body 10 Single Leg Step Downs L/R Workout: 50-40-30-20-10 Double Unders Lateral Step Overs Sit Ups

NapTown @ Home: Friday: 09/25/20

Warm Up: 3 Rounds :30 Hollow Body 10 Single Leg Step Downs L/R OR Curtsey Lunges :30 Jump Rope OR Jumping Jacks Workout: 50-40-30-20-10 Double Unders OR Penguin Pats Lateral Step Overs OR Cossack Squats Sit Ups

Strength and Fitness: Friday: 09/25/20

Accessory: 15:00 AMRAP For Quality 100m Stiff Legged Row 10 Lateral Step Ups 10 Side Plank Dips L/R 20 Shoulder Taps Workout: 10:00 AMRAP 20 Sit Ups 10 Box Jumps